A lot of new diet trends have emerged nowadays. Some people go for a ketogenic diet while some prefer intermittent fasting diet.
These diet trends have led to people doubting Carbohydrates and cutting back on everything from bananas to bread.
But the question is, “Is swapping carb-rich foods for protein and other nutrients healthy?”
Is it the best way to stay healthy and maintain a healthy weight?
The requirement of carbs varies from individual to individual, your lifestyle and your goals. The amazing thing about carbs is, if your body is craving it, it will let you know.
Now let’s talk about the benefits of carbs.
Carbohydrates are the primary source of energy and provide us the fuel that our body needs to perform daily tasks. They also provide the energy juice to the brain to function optimally.
Did you know that the brain is dependent on carbohydrates for more than 90% of its energy?
When we consume carbs, they are broken down into sugar by our body and gets converted into energy straight from our blood or stored as glycogen in our liver and muscles to convert into energy later on.
Around 40 to 60% of your calorie intake should come from carbohydrates so that you can keep your body well-fueled. So what are the signs that show that you need more carbs in your diet?
If you don’t pay attention to the primary fuel source of your body, you will the effects in the ways that follow:
Brain Fog and Fatigue
The most obvious indicator that your body isn’t getting enough carbs is that you feel exhausted both mentally and physically. It’s not possible to function at your best without enough carbs.
You might also face trouble focusing and headaches in addition to feeling sleepy and sluggish throughout the day if you are cutting back on carbs more than you should.
Along with trouble focusing, you may also experience mood swings, especially irritability if you are not feeding your body enough carbohydrates.
Along with being the primary energy source of the brain, carbs also increase the production of serotonin, which is the mood-balancing hormone.
And you feel happier too!
Poor Quality Workouts
You know by now that a carb deficient diet harms your potential in a normal working day so it will also harm your performance in exercise quite naturally.
If you are performing low-intensity workout like yoga, eating fewer carbs won’t be so problematic for you but if you are engaging in high-intensity ones then your performance might get severely affected.
HIIT relies on glucose from carbs in our muscles or bloodstream for fuel as producing sufficient energy with just fat or oxygen isn’t possible.
A Stinking Breath
Yes, this is shocking but quite true. If you don’t consume enough carbohydrates, your breath can stink.
When your body lacks carbohydrates, your body relies on fat for energy, which produces chemicals called ketones which when released in the breath have a foul odor.
If you never miss brushing and flossing your teeth but still smell bad then your diet may be the reason.
Problems in Digestion
If you don’t eat enough carbs, not only you miss out on the sufficient energy that your body needs but also the fiber that comes with them.
When we don’t eat enough vegetables, fruits, and whole grains, we miss out on a lot of fiber in our diet.
And without fiber, there isn’t enough bulk in our stools and we end up with stomach problems and constipation.
If you face any of the above issues then you need to start eating ample carbohydrates as soon as possible.
Eat a lot of whole grains (brown rice or oats), legumes (lentils or beans), fruits (Apple or berries) or vegetables like squash or potatoes.
Don’t worry that you might increase your weight if you eat more carbs as the fiber in carbs keeps you full for longer and hence supports weight loss.
Eat more carbohydrates and have more energy, better health, and great focus!