Bloomington, IN

Carbs: Too Little or Too Much



Eating a balanced diet of protein, carbohydrates, vegetables, and fats is important, but what happens if we don’t eat enough or too much of these essential foods? How does it affect our bodies? We’ve already reviewed protein, so let’s review carbohydrates.


Carbohydrates are our body’s main source for energy. There are simple and complex carbohydrates. Simple carbs are foods with single and double sugar molecules. This includes glucose, fructose and sucrose. Common simple carb foods include milk (also a protein), table sugar, and fruit.

Complex carbs are foods that contain multiple sugar molecules linked together by “starch”.  Foods high in complex carbs include legumes, grains, starchy vegetables like corn/peas, pasta, and bread.

The glycemic index (GI) is a measurement of how much blood sugar (fuel) increases based on carbohydrate intake. The higher the GI number, the more blood sugar increases. The Farrell’s nutrition plan is designed to provide members with a low glycemic load that keeps them in “burn mode” throughout the day, avoiding cravings and overeating.

Too Little Carbs

Carbs are an essential macronutrient. Eliminating or reducing carbs from your diet can have some side effects that we’ve outlined below.

Energy Loss & Fatigue – Carbs are our main fuel source. Not eating enough healthy carbs reduces the bodies 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 active individuals, fatigue and energy loss will settle in quickly and long-term effects could mean under-performance.

Constipation – Our dietary fiber comes from complex carbs and is essential for bathroom regularity. A low-carb diet may cause constipation, so it’s important to ensure you’re eating enough healthy fiber, or “roughage” as they used to say to stay regular.

Mood Changes – Carbohydrates have been linked to the release of serotonin in the brain, which is the chemical responsible for making us feel happy. Not enough healthy carbs can mean a drop in serotonin levels possibly bringing on mood changes like anger, sadness, and even mild symptoms of depression.

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. 

Ketosis – Ketosis is a normal metabolic process. If you don’t have enough glucose (energy) from carbs to burn, your body will start burning fat, which is called 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 adjusts to your levels. Where ketosis can become unhealthy is when your body builds up too many ketones from lack of energy, which can lead to dehydration and a chemical imbalance in the blood. Many individuals follow 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 needs to function normally. Learn more about ketosis here.

 

Too Many Carbs


What could happen to your body if you eat too many unhealthy carbs?

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 digested versus carbs that are high in fiber that digest at a slower pace, releasing energy over time. When this spike happens, our bodies release hormones to adjust the blood sugar, which causes the crash. Carbs that are complex and rich in fiber will help avoid the carb spike and crash.

Type 2 Diabetes – While not an immediate effect of eating too many high glycemic carbs, a high-carb diet can increase the risk for developing type 2 diabetes. Portion control is essential for reducing risk of developing type 2 diabetes. While carbs, and the sugars from carbs, are necessary for proper function, they need to be portioned for what is needed. Excess from sugary drinks and foods is what puts you at risk.

Adding just one serving of a sweetened beverage to your diet each day ups risk by 15 percent, found a study from the Harvard School of Public Health, published in November 2010 in Diabetes Care.2

Weight Gain – Eating too many refined carbs or high glycemic carbs can also lead to weight gain, which could lead to becoming overweight or obese, which can lead to a number of additional health concerns like stroke, heart disease, and sleep apnea. Eating too many carbs, like any macronutrient, means we have an excess in our bodies. When we have this overload, our body stores the excess as fat.


Farrell's Good Sources of CarbsWhen planning meals and grocery shopping, make a habit to read the nutrition label. Avoid foods that have added sugar and sweeteners and stick to water instead of sugary drinks and sodas.


If you’re following your Farrell’s nutrition plan, you’re already getting the proper, balanced nutrition your body needs to work effectively and efficiently to perform your best in and outside of the gym.

If you're currently not a member of Farrell's and not achieving your fitness goals, contact one of our locations or enroll in our fall session to experience a real fitness transformation! We also offer free trial classes!

 

 

 

Sources:

1. http://www.livestrong.com/article/70129-side-effects-not-enough-carbs/

2. http://www.everydayhealth.com/type-2-diabetes/diet/can-eating-too-much-sugar-cause-diabetes/

3. http://www.livestrong.com/article/437002-the-effects-of-eating-too-many-carbs/

 

 

 

Location Info

Farrell's eXtreme Bodyshaping Bloomington IN

430 S. Landmark Ave
Bloomington, IN 47403

Phone: (812) 822-2712
Head Coach: Teresa Geary
Email: teresageary@extremebodyshaping.com
Franchise Owner: Purple Band Fitness LLC
Email: pamgreen@extremebodyshaping.com

 

 

Storefront of Farrell's Bloomington IN