Low-carb diets have been a real hype for several years, as the kilos tumble due to the reduction in carbohydrates. However, if you do without pasta, rice and the like in the long term, there is a high risk that you will damage your health.
In this article we would like to introduce you to the most important warning signs that your body sends if you do not eat carbohydrates for too long. We also give you valuable tips on how to compensate for the deficiency in a healthy way and we provide you with scientific evidence that complex carbohydrates are vital.
7 Warning Signs of Low Carbohydrate Intake:
Carbohydrates are the most important source of energy for your body.
Energy is stored on the one hand in the liver and on the other hand in the muscles as glycogen. As soon as the energy reserves are used up, your body reports with food cravings because it urgently needs carbohydrates!
Carbohydrates are the fastest source of energy because they are available to the body after a short time. In contrast to proteins and fats, carbohydrates take less time to break down.
If you put junk food or sweets on your body during a binge, your blood sugar levels will spike for a short time, but they will drop just as quickly, leaving you feeling tired again.
Keep your blood sugar levels steady by consuming complex carbohydrates. This type of carbohydrate is processed more slowly by the body and blood sugar levels experience fewer peaks and troughs.
Excellent suppliers of complex carbohydrates are vegetables, grain products and legumes.
2. Fatigue and lack of concentration
Carbohydrates provide your body with glucose, which provides fuel.
If you are constantly tired and unfocused during the day despite restful sleep, your brain needs an energy boost in the form of complex carbohydrates!
Your body alerts you with brain fog, i.e. the feeling that your head is enveloped in thick fog that makes it impossible to think clearly.
Supply your body with enough glucose, because your brain also needs energy!
3. Bad breath
If you notice intense bad breath, although you attach great importance to dental hygiene, this can also indicate a carbohydrate deficiency.
If the daily intake of carbohydrates is less than 30 grams per day, fat is burned for energy production.
As soon as your body suffers from a lack of energy, the fatty acids are tapped since carbohydrates are not available for energy production. When fatty acids are broken down, ketone bodies are produced, which smell unpleasantly sweet and acrid and which you excrete through your breath.
This process is called ketosis, which occurs specifically with ketone diets such as low-carb.
Long low-carb diets often result in severe headaches because blood sugar drops sharply.
Your brain needs carbohydrates for energy. If your brain lacks energy, fats and proteins are burned, but these only cause your blood sugar to rise slowly and slightly. The result is a headache.
5. Digestive problems
The most important source of dietary fiber are carbohydrates, as they support intestinal activity due to the vegetable bulking and fiber substances.
If your body suffers from a lack of carbohydrates, your digestion will be negatively affected, since the intestines can no longer transport the food pulp smoothly. Bloating and constipation are not uncommon.
Remember to get at least 30 grams of fiber per day into your body. Dietary fibers also have the positive side effect that they prevent high blood pressure and obesity and cause a long-lasting feeling of satiety.
Fiber is found in rye, spelt, amaranth, dates, lentils and oatmeal. Since fiber contains bulking agents, you should always drink enough so that it can bind to the water.
6. Mood swings
Bad mood is often the result of an imbalance. When your body doesn’t have enough carbohydrates, your hypothalamus produces too many hunger hormones. If this value is constant over the long term, there will be a disruption in your hormonal balance, since dopamine production may be inflamed. Dopamine is the most important messenger to feel happiness!
7. Lower athletic performance
Carbohydrates are on the one hand the most important source of energy and at the same time the drive for your muscles.
If you notice that your…