Simple carbs are foods with single and double sugar molecules. This includes glucose, fructose and sucrose.
- Milk (also a protein)
- Table sugar
Complex carbs are foods that have multiple sugar molecules linked together by “starch.”
Foods high in complex carbs include:
- Starchy vegetables like corn and peas
Glycemic Index Explained
The glycemic index (GI) is a measurement of how much blood sugar (fuel) goes up based on carbohydrate intake. The higher the GI number, the more blood sugar increases.
The Farrell's nutrition plan is designed to provide members with a low glycemic load that keeps them in “burn mode” throughout the day, preventing cravings and eating too much.
5 Effects of Too Little Carbs
Carbs are an vital macronutrient. Removing or reducing carbs from your diet can have some side effects that we’ve outlined below.
1. Energy Loss & Fatigue—Carbs are our central fuel source. Not eating enough healthy carbs reduces the body’s fuel source. If you don’t have enough glucose from healthy carbs to burn, the body will begin using fat. Doesn’t sound bad, but for active people, fatigue and energy loss will occur quickly and long-term effects could mean limited performance.
2. Constipation—Our dietary fiber comes from complex carbs and is essential for bathroom regularity. A low-carb diet can cause constipation, so it’s important to be certain you’re eating enough healthy fiber, or “roughage” as they used to say, to stay regular.
3. Mood Changes—Carbohydrates have been connected to the release of serotonin in the brain, which is the chemical that helps us feel happy. Not enough healthy carbs can mean a drop in serotonin levels, possibly causing mood changes like anger, sadness, and even mild symptoms of depression.
4. Hypoglycemia—Not enough carbs can mean low blood sugar, which can lead to hypoglycemia. Signs of hypoglycemia include shakiness, dizziness, hunger, weakness, and difficulty speaking.
5. Ketosis—Ketosis is a natural metabolic operation. If you don’t have adequate glucose (energy) from carbs to burn, your body will start burning fat, which is called ketosis. During this process, your body makes ketones for a fuel source. If you’re consuming a balanced diet, this isn’t an issue and your body adjusts to your levels. Where ketosis can become dangerous is when your body builds up too many ketones from lack of energy, which can lead to dehydration and a chemical imbalance in the blood. Many individuals adopt a low-carb ketogenic diet for weight loss, but it needs to be balanced to make certain you’re still getting enough of what your body requires to function normally.
3 Effects of Too Many Carbs
What could happen to your body if you eat too many unhealthy carbs?
1. Sugar Crash—We’ve all gone through it. The blood sugar roller coaster of eating too many refined carbs and then suddenly crashing and feeling tired. Eating carbs high on the glycemic index can cause a spike in blood sugar because they are quickly absorbed versus carbs that are high in fiber that digest at a lower pace, discharging energy over time. When this spike occurs, our bodies release hormones to regulate blood sugar, which causes the crash. Carbs that are complex and dense in fiber will help block the carb spike and crash.
2. Type 2 Diabetes—While not an immediate result of consuming too many high-glycemic carbs, a high-carb diet can heighten your risk for developing type 2 diabetes. Portion control is essential for lowering the risk of developing type 2 diabetes. While carbs, and the sugars from carbs, are important for proper function, they need to be sized for what is needed. Too many sugary drinks and foods is what puts you at risk.
Adding just one serving of a sugary soda to your diet daily ups your risk by 15 percent, according to a study from the Harvard School of Public Health, published in November 2010 in Diabetes Care.
3. Weight Gain—Consuming too many refined carbs or high-glycemic carbs can also cause weight gain, which could lead to becoming overweight or obese, which can lead to a number of additional issues like stroke, heart disease, and sleep apnea. Eating too many carbs, like any macronutrient, means we have an excess in our bodies. When we have this overload, our body keeps the excess as fat.
When planning meals and grocery shopping, make a habit to take a look at the nutrition label. Don’t buy foods that have added sugar and sweeteners and stick to water instead of sugary drinks and sodas.
If you’re applying your Farrell's nutrition plan, you’re already getting the correct, balanced nutrition your body needs to work effectively and efficiently to perform in and outside of the gym.
If you're currently not a member of Farrell's and not achieving your fitness goals, get in touch with one of our locations or enroll in our next session to have a real fitness transformation! We also offer a free week of fitness classes!
- Everyday Health