DIETICIAN: Four signs your body needs more carbs
It’s not easy to tell your body to eat more bread, potatoes, and pasta.
1
Many trendy weight loss diets encourage cutting out carbs, claiming it’s the secret to dropping pounds.
The Atkins and keto diets encourage you to eat protein and fats instead.
Because the body doesn’t have as many carbs for energy, it uses body fat instead.
However, a dietician might say that this is not the best way to approach healthy food and could be dangerous.
According to The Britician Association of UK Diététicians, the body will turn to stored fat when it lacks carbohydrate. However, it also consumes protein tissue like in the heart and muscle.
Every food group, including carbs, protein and fats, is essential for your physical health.
Carbohydrates are a source of fiber that keeps the bowels moving and helps prevent disease. They are good for your brain and body.
Without carbs you might experience a headache, constipation and bad breath.
The NHS recommends that starchy foods make up at least a third your daily diet.
The BDA says: “We get energy from carbohydrates, protein, fat and alcohol in our diet.
“Any extra (unneeded) energy we take in will be converted to fat no matter what the source.
“Sometimes people think starchy foods are fattening however, the same amount (in weight) of carbohydrate contains less than half the calories of fat.
“Studies have also shown carbohydrates are better at satisfying our hunger.”
Nichola Ludlam – Raine, registered dietitian, shared her story Insider There are “no good reason to remove carbs from your diet”.
She said: “Low-carb diets have been popular for a number of years, even decades now, but reducing your carbohydrate intake can come with a cost.”
These are the four signs that you should increase your carb intake.
Insufficient energy
Ludlam Raine stated that carbs are the body’s primary source of fuel. If you cut down on your carb intake, you will likely experience a decrease in your energy levels.
“Our body can use other sources of fuel (such as fat), although carbohydrates are able to provide a more rapid source of energy to enable us to function optimally, both cognitively and physically,”She said.
Brain fog
Sugar is the primary source of energy for the brain. This comes from delicious carbs.
Other stores can be used, including ketones. The body converts fat into ketones in liver. This can be used to supply brain.
But this isn’t a sustainable source of brain power, said Ludlam-Raine.
Brain fog symptoms include moodiness, irritability, and difficulty concentrating.
Ludlam-Raine said: “Consuming carbs alongside protein helps to support the production of tryptophan, which is then converted into serotonin, also known as the happy hormone.”
You need less energy to exercise
Ludlam Rine stated that the body stores carbohydrates in the liver and muscles as glycogen.
Glycogen is the main source of energy when you do exercise, and when it’s depleted, you feel fatigued.
It’s no wonder that on a low carb diet, you can feel too tired to go to the gym – which isn’t beneficial for overall health.
Mikle Molloy (a sports-nutrition coach) said, “In the worst case scenario of…” “exercise flu” you’ll feel out of it, with a headache and muscle aches, and just want to lie on the ground.
Exercise inability to recover
Carbs aren’t just needed pre-workout, but post-workout too.
Ludlam Raine stated that once glycogen stocks hit rock bottom they will need to be replenished.
“It’s recommended to consume carbohydrates alongside protein“To support recovery and enable us to feel at our best before our next workout,” she stated.
Poor recovery may be indicated by feeling sluggish, tired, or achy when you go to the gym.
What are the best carbs to eat?
Certain carbs are better than others.
Potatoes taste best when baked,mashed, or boiled instead of fried.
It’s obvious that brown bread is better than white bread. But do you really know why?
Wholegrain, wholemeal, and brown breads have more fibre and are rich in B vitamins, vitamin E and a variety of minerals.
Same goes for pasta. Try wholewheat and whole grain options.
Starchy carbohydrates are also found in grains like couscous and oatmeal as well as brown rice, barley, brown rice, and couscous.
Carbohydrates can also be found in fruits and vegetables
Ludlam and Rine recommended that you get your carbs mostly from whole grain (like brown bread and pasta), fruits and vegetables.