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Home » How to lose weight quickly » How To Tell If Youve Been Eating Too Many Carbs – Medical Daily

The body needs carbohydrates to properly function. But it is important to maintain the macronutrients healthy levels since too much also has negative effects that could ruin your diet and contribute to health problems.

Carbs help fuel working muscles, support brain function and promote better mood and memory, among other benefits. But experts warned eating too many carb-heavy favorites, like bread, pasta, cereal and rice, have also been linked to increased risk of heart disease, obesity and insulin resistance.

That is why having the right amount is important to prevent carbs from doing more harm than good. Personal carbohydrate needs depend on age, activity level and metabolism.

Despite the difference in the amounts each person would need, everyone should get the same quality of carbs. People should focus on slow-digesting carbs, such as 100 percent whole wheat bread, steel-cut oats, lentils, beans and whole fruits and vegetables.

"The Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calories," Erin Palinski-Wade, a New Jersey-based registered dietitian and certified diabetes expert, told Eat This, Not That!. "Based on a 2,000 calorie diet, that's 225 to 325 grams of carbohydrates per day."

It can be tricky to determine the right amount of carbs for you. But there are simple ways to know when you are eating too much, which should guide you to a healthier diet and to avoid the harmful effects of carbs.

Signs Of High Carb Intake

Weight Gain or Slow Weight Loss

Some people struggle to lose weight despite their efforts to stay physically active and to eat healthy foods. That may be because of the presence of extra carbs in their meals.

Eating too many simple carbs can give you more calories. They also provide more simple sugars compared to complex carbohydrates.

"Research has found that diets high in added sugars are linked with wider waistlines and increased levels of visceral fat (a.k.a. belly fat), the dangerous fat that can increase insulin resistance and the risk for type 2 diabetes," Palinski-Wade said.

Frequent Skin Problems

One study showed that high glycemic diets, including those high in refined carbs, could contribute to recurrent skin breakouts. Another research found that the people who consume more added sugar, dairy and saturated fat are more likely to experience moderate to severe acne.

Cavities

A 2016 review of studies and data from the World Health Organization (WHO) showed a clear link between high consumption of sugar and more cavities. Simple carbs share the same effect with sugar.

The macronutrients, especially those from starchy sources, can feed the cavity-causing bacteria found in the mouth.

Lower Energy Levels

The American Heart Association reported that when the body releases glucose into the bloodstream in a quick, large dose after it digests simple carbs. That leads to a burst of energy but not for long.The next stage of the process can be sugar crash, which makes you feel less energized than you were before the meal.

"Having too many fast-digested carbs at one meal can put your blood sugar on a roller coaster ride," Palinski-Wade said. "If you feel sluggish and tired after a meal, it may be that you consumed too many carbsespecially the fast-digesting ones."

Experts warned eating too many carb-heavy favorites, like bread, pasta, cereal and rice, have also been linked to increased risk of heart disease, obesity and insulin resistance. Pixabay

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How To Tell If Youve Been Eating Too Many Carbs - Medical Daily

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Home » How to lose weight quickly » How To Tell If Youve Been Eating Too Many Carbs – Medical Daily