Emma Miller
Simple carbohydrates are digested faster and cause a greater increase in blood sugar levels. Carbohydrates have had a rough couple of years, and more and more people have been switching to very low-carb diets like keto. Maybe you’ve had a lot of success eating fewer carbs, or maybe you’ve noticed that you don’t feel as good now.
Maybe you really need to add more carbs to your diet
First, let’s remember that carbohydrates can be simple (e.g., foods made from white flour or sugar) or complex (e.g., fruits, vegetables, legumes, and whole grains).
Simple carbohydrates are digested faster and cause a greater increase in blood sugar levels, while complex carbohydrates are digested more slowly and tend to have less of an effect on blood sugar levels.
Simple carbohydrates – sodas, candy, processed foods – “are the types of carbohydrates that can lead to weight gain, inflammation, fatigue, mood swings, and chronic disease,” says nutritionist Nicole Dandrea-Rassert.
“The opposite is also true: complex carbohydrates high in fiber can help with weight loss, reduce inflammation, and improve your health in the long run,” she says.
That’s why lumping all types of carbohydrates together and trying to limit them all together can have negative effects on your health that you might not expect. Here are six signs you’re not eating enough carbs and how to get healthy complex carbs back into your diet:
Your carbohydrates aren’t the usual ones
Whole grains, fruits, and vegetables (including starchy vegetables) contain fiber, which supports the digestive system and ensures regular bowel movements.
“Lack of fiber is also associated with irritable bowel syndrome. In fact, many healthcare professionals recommend fiber to prevent or relieve IBS symptoms.”
You are hungry all the time
Maybe you’re just having an over-the-top day. But if you’re still hungry after eating, you may need more carbohydrates on your plate.
“Inadequate carbohydrate intake can trigger the production of the hunger hormone ghrelin, while a balanced diet of carbohydrates, protein, and fat can help regulate hunger hormones.”
You snack at night
When you restrict yourself during the day, you may find that your body asks – or demands – what it’s missing later in the night.
“In my own practice, I’ve noticed that when people limit carbohydrate-rich, high-fiber foods during the day, they get more cravings at night.”
If you fill up on balanced meals and snacks with well-planned complex carbohydrates during the day, you are less likely to go for nighttime snacks (which are usually not very well planned and lean more towards chips, ice cream, or sugary cereals).
You are irritable
The gut microbiome, consisting of trillions of bacteria, is very interesting when it comes to your health. According to Dandrea-Rassert, you may not realize that this microbiome (which is influenced by your diet) also plays a role in regulating mood neurotransmitters such as serotonin, dopamine, and GABA.
According to her, complex carbohydrates stimulate the production of the feel-good hormone serotonin, so you can lose this natural mood regulator. In addition, restricting both calories and carbohydrates can cause stress to the body, negatively affecting your mood.
“Your body can start to create a new gut microbiota in as little as 24 hours just by changing what you eat,” she says. Focus on fiber-rich foods, especially those that are sources of prebiotics, which serve as food for healthy gut bacteria. These include bananas, apples, leeks, oats, and sweet potatoes.
Your physical and mental energy is low
Carbohydrates are your body’s best source of fuel, and they are a particularly effective way to give your body the glucose it needs for energy, both for everyday tasks and for exercise.
However, it’s not just your muscles that benefit. These foods give your brain the fuel it needs to perform everyday tasks. If your blood sugar gets too low, which can happen if you actively restrict your diet, you may find it difficult to focus and concentrate, she says. (You may find your thoughts preoccupied with what and when you’re going to eat for your next meal or snack.
You don’t sleep well
“One study found that eating less fiber, more saturated fat, and more sugar is associated with lighter, less restorative, and more disrupted sleep.”
This was a small study, so the results need to be verified in larger studies, but considering how important sleep is to good health, this is one promising benefit of eating healthier carbs.
