Carbohydrates are one of three macronutrients, along with fats and proteins, that make up all of our foods. They are found in varying amounts in a variety of foods, from pasta and bread to oatmeal and bananas.
Eliminating, or reducing, carbohydrates is often mistakenly thought of as a form of
lose weight
but not only is this a mythcan negatively affect your health.
limiting the amount of highly processed foods like the cookies and chips we eat is often beneficial. But there’s no good reason to reduce or eliminate carbs from your diet, registered dietitian Nichola Ludlam Raine he told Insider.
Dietary requirements vary from person to person, but the Dietary Guidelines for Americans She advises making half your plate fruits and vegetables, which are usually made up mostly of carbohydrates.
Physician Dr Mark Hyman he previously told Insiderby Gabby Landsverk that the average person should consume up to 75% of their total food intake (by volume) from carbohydrates. Prioritize getting your carbohydrates from vegetables and fruits rather than sugar or refined carbohydrateshe said.
When you’re not eating enough carbohydrates, it can show up in physical signs in the body, Ludlam-Raine said.
“low carb diets have been popular for several years, even decades, but reducing carbohydrate intake can come at a cost,” Ludlam-Raine said.
These side effects include fatigue, brain fog, and difficulty recovering after exercise.
“Carbohydrates are a primary source of fuel that give our muscles and brain the energy they need to move and think,” Registered Dietitian Lily Soutter previously told Insider.
1. Lack of energy
Carbohydrates are the body’s main source of fuel, so if you significantly reduce your carbohydrate intake, you’ll also likely notice a depletion of your energy levels, Ludlam-Raine said.
“Our body can use other sources of fuel (such as fat), although carbohydrates can provide a faster source of energy to allow us to function optimally, both cognitively and physically,” he said.
2. Brain fog
The brain requires glucose, which is broken down from carbohydrates, to function optimally. So when you haven’t eaten enough carbohydrates, you may find yourself in a bad mood and have a hard time concentrating, Ludlam-Raine said.
“Consuming carbohydrates along with protein helps support the production of tryptophan which then turns into serotonin, also known as the hormone of happiness,” he said, referring to the essential amino acid needed to make and maintain protein in our bodies.
Ludlam-Raine recommends getting carbohydrates primarily from whole grains, fruits, and vegetables, as these provide fiber and essential nutrients to support general health and mental well-being.
3. Less energy for workouts
The body stores carbohydrates as glycogen in the liver and muscles. This is used for energy and is therefore beneficial for exercise.whether it’s running, biking or working out at the gym, Ludlam-Raine said.
Eating enough carbohydrates is particularly important for people who do high-intensity exercise such as HIIT (high intensity interval training) either cross fitsports nutrition coach Dr. Mike Molloy previously told Insider.
If you haven’t consumed enough carbohydrates, your performance will peak and you may experience muscle loss and “exercise flu.” it hurts, and you just want to lie on the floor, Molloy said.
4. Difficulty recovering from workouts
Carbohydrates are not only beneficial for stimulating exercise, they help workout recovery also.
“After exercising, our body needs to replenish its glycogen stores that have been depleted during training and therefore it is recommended to consume carbohydrates along with protein to support recovery and allow you to feel your best before your next workout,” said Ludlam-Raine.
If your body doesn’t recover efficiently, you may have muscle soreness for longer after your workout, have less energy the next time you hit the gym, and progress more slowly.
