Excess carbohydrate intake places a large metabolic load on the body. When the body constantly has high levels of blood sugars the end point of food sugar and starch to deal with over time, this leads to weight gain, poor metabolic health and an increased risk of heart disease. Everybody has slightly different energy and carbohydrate needs. Advice from a qualified nutrition professional will come in very handy at this point. A trained professional will take into account your goals, your metabolic health, your activity levels and your food preferences before making recommendations.
Fill the rest of your plate with vegetables and protein-rich foods. Then tweak it up or down depending on your energy levels, appetite and goals.
This gives you a burst of energy, albeit only a temporary one. What follows is essentially a sugar crash, leaving you feeling less energized than you were before you ate. Ever talked to someone who went sugar-free?
After a few weeks, they can't even look at a candy bar or can of soda the same way. That's because when you eat sugar your brain releases dopamine, an addicting feel-good hormone, so the more sugar you eat, the more dopamine you crave. It's an addiction—and also actual science: A Frontiers in Psychology review likened sugar addiction to drug addiction, a "habituation" that has contributed to our obesity epidemic.
Because simple carbs break down quickly into glucose, eating white bread has a similar effect on your body as consuming sugar. The more white bread you eat, the more white bread and candy, and donuts, and cookies you'll find yourself craving. You had acne in your teen years, but why do you have it now? Researchers have been studying the relationship between acne and diet for years, and many have concluded that a high glycemic diet i. In a self-reported study in the Journal of the Academy of Nutrition and Dietetics , for example, researchers identified a correlation between moderate to severe acne and consumption of added sugar, dairy, and saturated fat among young adult males and females.
You need fiber in order to keep your digestive system running smoothly, but if you're eating way too many simple carbs, you're not consuming enough fiber to get the digestive job done. Hello, lack of gut motility and constipation!
Bloating is also a side effect of excess carbohydrates: Palinski-Wade says that carbs tend to hold onto water, which is why so many people lose a bunch of "water weight" when starting a low-carb diet. In addition to higher blood sugar levels, which can lead to type 2 diabetes, eating too many carbohydrates can raise your cholesterol levels —which can also cause type 2 diabetes, along with a higher incidence of stroke and heart disease.
Submit a new comment. Contact Alice! Originally Published:. All materials on this website are copyrighted. All rights reserved. As long as you keep your intake of carbohydrates in balance with your your body's need for carbs, you won't gain fat. However, when you tip the balance with a piece of pizza and you miss a few workouts, you're likely going to have an excess of carbohydrates hanging around.
Excess carbs can be stored for a day or two, just in case there's an energy shortage; after that, your liver processes the extra carbs into fat for long-term storage. The type of carbohydrates you consume in excess also makes a difference. Complex carbohydrates pose less of a problem.
These types of carbs are found in whole grains, fruits and vegetables. They're fibrous and starchy and take longer for your body to break down and utilize. They are also lower in calories, or energy currency, gram for gram.
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