What Happens If You Eat Too Many Carbs – We spoke with our team of licensed dietitians and nutritionists to give you smart recommendations on foods, health measures and nutritional products to safely and effectively guide you in making better food and nutrition choices. We aim to only recommend products that align with our philosophy of eating better while enjoying what you eat.
There are many signs of eating too many carbs, but this one is the easiest to look for.
- 1 What Happens If You Eat Too Many Carbs
- 2 How Much Fat, Protein, And Carbs Should You Be Eating?
- 2.1 Bad Signs You’re Eating Too Many Carbs
- 2.2 What Are You Eating?! Nutrients.
- 2.3 Eating Too Many Carbs? The Signs You Can’t Ignore
- 2.4 How Many Carbohydrates Per Day When Managing Diabetes
- 2.5 How Many Carbs Should A Person With Diabetes Have?
- 3 How You Can Eat Carbs And Still Lose Weight
What Happens If You Eat Too Many Carbs
Carbohydrates play a big role in our day to day life. We eat cereal for breakfast, sandwiches for lunch, a bag of chips for a snack and pasta for dinner. Needless to say, it is definitely possible to overdo it with carbohydrates. And most of us are like that.
How Much Fat, Protein, And Carbs Should You Be Eating?
Americans eat a lot of bad carbs, mostly from refined grains and added sugar. According to a 2019 study by the Journal of the American Medical Association, an average of 42 percent of daily calories come from low-quality carbohydrates.
As a result, we may suffer the consequences: high blood sugar, fatigue, skin problems, weight gain and more.
However, watch out for “bad” carbs. Carbohydrates are not inherently bad; In fact, they are an important part of your diet.
“Carbohydrates are important because they are the body’s primary source of fuel for energy and daily functioning,” says Trista Best, MPH, RD, LD, registered dietitian at Balance One Supplements.
Bad Signs You’re Eating Too Many Carbs
There are two types of carbohydrates, simple and complex, and Best tells us to be careful with simple carbohydrates. “Simple carbohydrates come from processed and refined foods, such as convenience snacks. This form of carbohydrate breaks down quickly and is used by the body immediately for energy,” Best explains.
Complex carbohydrates, on the other hand, are considered “good” and refer to whole grains such as oats, quinoa or brown rice and more. “They’re more nutrient-dense and give your body a faster spike in glucose and stored fat,” Best says. Complex carbohydrates tend to have a low glycemic index (GI)—a measure of how quickly blood sugar levels rise and fall after eating a meal—while simple carbohydrates are high.
Studies show that diets containing moderate levels of high quality complex carbohydrates are more effective than high GI diets in reducing weight and controlling glucose and insulin metabolism. In other words: to be healthy, you can eat carbohydrates, not too much and especially the complex kind.
Before you can make any changes or adjustments to your diet, you must first determine if you are eating too many carbohydrates. That’s why we asked registered dietitians to share with us the warning signs to look for when evaluating your carb intake, and they agreed on one thing.
The Absolute Worst Times To Eat Carbs, According To Dietitians — Eat This Not That
There is one warning sign that stands out among all the signs that you are eating too many carbs: you feel bloated and heavy.
“Eating too many processed carbs leads to bloating because the body has to store more water to store energy from carbs,” says Megan Byrd, RD, a dietitian who runs the food blog The Oregon Dietitian. “If you had a high-carb day and then gained 4-5 pounds, that’s water retention.”
When you eat too many carbohydrates, your body can’t use all the energy at once. solution? put it aside. “When you eat carbs, your muscles store extra carbs that you don’t immediately use for energy in the form of glycogen, which retains water and contributes to the heaviness you feel after eating carbs,” says Lyssie Lakatos, RDN. CDN, CFT and Tammy Lacatos Shames, RDN, CDN, CFT, of The Nutrition Twins.
Another reason why carbohydrates can cause bloating is the type of highly processed foods that contain refined carbohydrates.
What Are You Eating?! Nutrients.
“Most people tend to overeat refined, sweet and/or salty carbohydrates. Both sugar and salt retain water in the body to dilute it and rehydrate the body, causing an uncomfortable feeling of bloating,” says The Nutrition Twins.
Some of the bloating you experience after eating too many carbs is temporary, but you may also notice that if you eat too many carbs for a long time, the bloating and excess water can eventually turn into fat.
“Refined carbs are higher in calories because they’re usually high in fat and sugar, which contribute to weight gain. Over time, eating too much of anything leads to weight gain, and if you’re always feeling a little bloated from eating too many carbs, it’s likely to lead to more temporary weight gain,” explains The Nutrition Twins.
How can you tell if you’re feeling bloated from eating too many carbs or something else?
Eating Too Many Carbs? The Signs You Can’t Ignore
Excessive abdominal swelling can be caused by many factors, from food intolerance to excessive salt consumption. There are several ways to determine if your bloating is caused by eating too many carbs.
One is to determine where the bloat is: “You can tell if you’re consuming too much salt compared to your carbs because salt tends to retain water in your extremities, like your feet, ankles, and toes. Carbohydrates cause bloating in the belly area,” Bird explains.
Another way is to make a small dietary intervention: “A good way to determine whether it is the carbohydrates or another factor is to eat only a half-cup serving of healthy, high-fiber carbohydrates (such as oats or sweet potatoes) in the diet and see if the fatigue, heaviness and weight gain disappear naturally Spontaneous” – I recommend The Nutrition Twins.
“The healthiest way to eat carbs is to choose complex carbs like sweet potatoes, quinoa, beans and lentils, berries, whole grains, and pumpkin. By avoiding simple, refined carbs, you can help fight breakouts,” Birda says.
How Many Carbohydrates Per Day When Managing Diabetes
Complex carbohydrates contain more fiber than simple carbohydrates, and “fiber can help slow absorption and reduce blood sugar spikes,” explains Alicia Galvin, RD, resident dietitian at Sovereign Laboratories.
There are also ways to combine carbohydrates with other macronutrients, so that other foods help slow down the body’s digestion of carbohydrates.
“I tell people not to eat only carbohydrates. Always combine fat (olives, avocado, olive oil, nuts/seeds/nut butter) and if possible protein (eggs, lean meat, beans, milk) with carbohydrates so that you can maintain an energy balance and the carbohydrates do not will be like a lot. raise blood sugar levels dramatically,” advises Galvin. (RELATED: The 15 Best Snack Combinations to Double Your Weight Loss)
If you’re having trouble determining if you’re consuming too many carbs, you can always ask an expert for help.
How Many Carbs Should A Person With Diabetes Have?
“If you’re wondering if you’re overdosing, check with your registered dietitian. KIND now offers 3,000 free taped nutrition sessions so people can learn more about their individual nutritional needs. This is a great solution for people who may struggle with these types of physical challenges—I recommend the twins You can register for the program here.
Olivia Tarantino is the editor-in-chief of Eat This, Not That!, specializing in nutrition, health and food products. Read more about Oliwia
Copyright 2024 Galvanized Media. All rights reserved. Eat This Not That is part of the Dotdash Meredith publishing family. If you really don’t like math, you may find that counting how many carbs you eat each day is no fun. As a reminder, the Food and Drug Administration (FDA) guidelines recommend that carbohydrates make up 45 to 65% of your total daily calories. If you take in, say, 2,000 calories a day, that would be 900 to 1,300 calories from carbohydrates, or about 225 to 325 grams. And if you’re not careful, you can eat too many carbohydrates a day.
For a deeper idea, if you’re overindulging in bread, rice, pasta, chips, and mountain dew, see if you notice any of the common side effects of eating too many carbs below. This knowledge can lead you to focus on consuming a healthier variety of complex carbohydrates. Read on and for more healthy eating tips, check out our list of the 21 best healthy cooking hacks of all time.
Fatigue After Eating Carbs: What Causes It + How To Stop It
According to the National Sleep Foundation, chronic fatigue and even fatigue after eating simple carbohydrates can be a side effect of consuming too many carbohydrates. Although eating foods rich in carbohydrates can temporarily increase blood sugar levels and spur the body and brain into action, this increase often results in a sharp drop in blood sugar levels. , which among other things reduces the activity of certain neurons involved in the sleep/wake cycle. things and drain your energy, research suggests
. Additionally, if you eat too many carbs during the day, you may have trouble sleeping, leaving you tired the next day. For comparison, here’s how many carbs you can eat per day to lose weight.
Eating too many high-calorie carbohydrates like chips, pastries, pizza, sugary drinks, smoothies and crackers can, of course, make you gain weight. But there is more going on here than excess calories. To understand how to do this, you need to know how insulin works.
How You Can Eat Carbs And Still Lose Weight
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