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 rich 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) fluctuates based on carbohydrate intake. The higher the GI number, the more blood sugar rises.
The Farrell's nutrition plan is designed to give members a low glycemic load that keeps them in “burn mode” throughout the day, preventing cravings and having too much food.
5 Effects of Too Little Carbs
Carbs are an vital macronutrient. Removing or limiting carbs from your diet can have some side effects that we’ve outlined below.
1. Energy Loss & Fatigue—Carbs are our main fuel source. Not eating enough healthy carbs limits the body’s fuel source. If you don’t have enough glucose from healthy carbs to burn, the body will begin burning fat. Doesn’t sound bad, but for people who are active, exhaustion and energy loss will settle in quickly and long-term effects could mean reduced performance.
2. Constipation—Our dietary fiber comes from complex carbs and is necessary for bathroom regularity. A low-carb diet may cause constipation, so it’s important to make sure you’re eating enough healthy fiber, or “roughage” as they used to say, to remain 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. Limited 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 referred to as ketosis. During this process, your body makes ketones for a fuel source. If you’re eating a balanced diet, this isn’t a problem and your body becomes accustomed to to your levels. Where ketosis can become dangerous is when your body has 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 assure you’re still getting enough of what your body has to have to work 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 experienced 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 broken down versus carbs that are high in fiber that digest at a lower pace, letting out energy over time. When this spike takes place, our bodies release hormones to manage blood sugar, which prompts the crash. Carbs that are complex and rich in fiber will help block the carb spike and crash.
2. Type 2 Diabetes—While not an immediate effect of consuming too many high-glycemic carbs, a high-carb diet can heighten your risk for developing type 2 diabetes. Limiting your portions is essential for lowering the risk of having type 2 diabetes. While carbs, and the sugars from carbs, are vital 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 sweetened soda to your diet daily increases 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 make you gain weight, which could lead to becoming overweight or obese, which can lead to more health problems like stroke, heart disease, and sleep apnea. Eating too many carbs, like any macronutrient, means we have too many in our bodies. When we have this overload, our body stores the excess as fat.
When planning meals and grocery shopping, make a habit to read the nutrition label. Avoid foods that have added sugar and sweeteners and drink water in place of sugary drinks and sodas.
If you’re using your Farrell's nutrition plan, you’re already receiving the proper, balanced nutrition your body needs to perform successfully and efficiently to be your best in and outside of the gym.
If you're currently not a member of Farrell's and not reaching 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