All carbs are not created equal. Overeating carbohydrates goes hand in hand with over consuming sugar, says Jason Ewoldt, R.D., wellness dietitian at the May Clinic Healthy Living Program. “Generally, most people are not over consuming fruits and vegetables or even whole grains but rather processed and enriched carbohydrates including foods with added sugar.” Over consuming sugar and refined carbohydrates can create a whirlwind of unpleasant symptoms, including these common side effects:
- Carbohydrates naturally bind with water in your body. For every gram of carbs that you consume, you also hold on to three grams of water. So after you eat a carb-rich meal, your body retains excess water and you look and feel puffy as a result.
- Many common sources of carbohydrates cause abdominal gas. Carbonated drinks, for example, and foods rich in fiber are common gas producing foods.
- Sugary carbs cause your brain to release dopamine, a pleasure hormone. The more sugar you consume, the more dopamine is released and the more your body seeks the reward. Some scientists refer to it as an addiction.
- When you overeat carbs, you may be more likely to overconsume calories. You may feel energized short term, but you will get hungry quickly. Refined cabs don’t provide the same level of satiety as complex carbs, healthy fats and protein. The result is that you will feel hungry and then low-energy soon after eating. Long-term this will lead to a pattern of over eating and weight gain.
- If your skin isn’t clear, fresh and radiant, changing your diet will help. Studies have found that eating a diet full of sugary, high glycemic foods can aggravate acne and cause breakouts.
- Dental problems? Your carb intake can be to blame. Health experts point to an increase in dental work in people that overconsume sugar.
- One of the most noticeable short term effects of consuming too many carbs is the effect on blood glucose. Glucose levels quickly elevate providing a surge of energy, then take a nose dive as insulin shuttle glucose into the cells. These ups and downs cause a change in your energy, appetite and even your mood.
- The fatigue caused by high carb consumption causes a “carb crash” that can have a long-term impact. David Sack, MD, wrote in Psychology Today that “research has tied heavy sugar consumption to an increased risk of depression”. He goes on to say that “the roller coaster of high blood sugar followed by the crash may accentuate the symptoms of mood disorders.
Resource: muscle and fitness.com