Live Longer Habits

We love carbohydrates, or carbs, just like most people do! Whether it’s a buttery baguette, a hearty bowl of pasta, or some hot homemade chips, carbs can really lift our spirits. They give us energy and comfort. However, it’s possible to eat too many of them. You may have heard of the term ‘carb attack,’ and it’s a sign you might need to pay attention to your carb intake. 

To help keep you healthy, here are some warning signs that you may be eating too many carbs, plus some advice on how many carbs you should aim for each day. 

You Feel Bloated 

If you often feel bloated or puffy, it might be due to consuming too many carbs. A typical person in a Western diet might hold onto around 0.7 litres of water just from carbs. Bloating can come from that extra water, as well as from gas and digestive issues. When you eat carbs, your body also keeps back about three to four grams of water for every gram of carbohydrate you store for energy. So, cutting down on carbs can help reduce that bloated feeling. 

You Crave Sweet Foods 

Have you noticed a sudden craving for sweets? You might think it's just a sweet tooth, but it could be a sign of too many carbs in your diet. Carbs aren’t just in bread or pasta; they’re also in sugary foods like cakes and cookies. Eating sugary carbs can boost serotonin, the ‘feel-good’ hormone, making you want that happiness again. This pattern can sometimes feel like an addiction, leading to recurring cravings. 

You Always Feel Hungry 

Eating too many refined or processed carbs—like white bread, sweets, and certain cereals—can leave you feeling hungrier. These types of carbs are digested quickly, causing a sudden spike in blood sugar. This leads to a rapid insulin response, which then makes you feel hungry again. You might find yourself reaching for more processed carbs before you know it. 

You Have Skin Breakouts 

A balanced diet and good hydration can help keep your skin clear. However, research shows that a diet high in refined carbs can lead to more acne. A study found a connection between acne and the intake of added sugars, dairy, and saturated fats, especially among young adults. 

You Feel Tired 

If you’re often tired without knowing why, it could be linked to your carb consumption. High-carb meals can cause spikes and drops in blood sugar levels. This rollercoaster effect can leave you feeling drained, affecting your mood, energy, and even your appetite. 

You Get More Cavities 

From childhood, we’re taught that too much sugar can harm our teeth. Many sweet snacks like cookies and cakes are loaded with sugar, which can lead to cravings and constant hunger. The more these foods are consumed, the higher the risk of dental issues like cavities, which cause pain and sensitivity. 

You Have High Cholesterol 

A diet rich in processed carbs can affect your cholesterol levels. When over 60% of your daily calories come from carbs, it may lead your liver to produce more cholesterol than it should. It’s best to limit things like white bread, sugary cereals, and other processed foods, especially if high cholesterol runs in your family. 

You Experience Brain Fog 

Consuming too many sugary foods can lead to problems with memory and focus. Sugary drinks with refined carbs can spike blood sugar levels, causing fatigue and brain fog. Research has shown a high-carb diet might increase the risk of Alzheimer's disease in some people. 

You Feel Thirsty Often 

Feeling thirsty all the time can also be linked to high carb intake. When you eat sweet treats, sugars enter your bloodstream, causing your cells to lose water. This process signals your brain to drink more water, which means if sugary carbs are a big part of your diet, you might feel parched no matter how much water you drink. 

How Many Carbs Should You Eat Each Day? 

The general advice is that carbohydrates should make up about 45% to 65% of your daily calorie intake. If you eat 2,000 calories a day, that means around 900 to 1,300 calories should come from carbs. You can check the nutrition label on food packages for the carb amount, along with information on salt and fat. 

Remember, moderation is key. Make sure you’re not overloading on carbs while neglecting other important nutrients. This balance will help you lead a happier, healthier life!

source:Metro