Have you ever wondered what might happen if you don’t get enough carbs? Carbohydrates are your body’s main source of energy, so going without them can lead to some issues. Get ready to find out as we explore what happens when you don’t get enough of this nutrient.
Deficiency of Carbohydrates can lead to some serious health issues that you definitely want to avoid. Join me on an enlightening journey into the critical role carbs play in the human body and the problems that occur when you don’t get enough of them.
What Are Carbohydrates?
Carbohydrates, or carbs, are one of the main nutrients your body uses for energy. They’re made up of sugar molecules that provide fuel for your cells, tissues and organs. The two main types are simple carbs like sugar, honey and white flour, and complex carbs such as whole grains, vegetables, fruits and legumes.
Simple carbs are digested quickly, giving you an energy boost but often leaving you hungry again soon after. Complex carbs take longer to digest, providing sustained energy and a feeling of fullness. For good health, choose complex carbs whenever possible. They also contain fiber, vitamins and minerals.
Your body breaks down carbs into glucose, which enters your bloodstream. Insulin then helps cells absorb the glucose for energy or storage. If you don’t use the glucose right away, it’s converted to glycogen in your muscles and liver. Glycogen is tapped into when you exercise or go long periods without eating.
When your glycogen stores run out, your body will start breaking down fat and protein for energy instead. So consuming the right amount and type of carbs is key to health, performance and weight management. Most nutrition experts recommend getting 45-65% of your daily calories from carbohydrates.
How Many Grams of Carbohydrates Do You Need?
To function properly, most people need between 225 to 325 grams of carbs per day. For the average person, aim for 45-65% of your total daily calories to come from carbs.
How much do you need?
It depends on factors like your age, sex, size, and activity level. More active or athletic people typically need more carbs, while less active folks can get by with less. As a rough guide:
Sedentary women: Around 45-50% of daily calories or 180-230 grams.
Moderately active women: Around 50-55% or 230-280 grams.
Sedentary men: Around 45-50% or 270-330 grams.
Moderately active men: Around 50-60% or 330-400 grams.
You’ll want to choose high-quality carb sources like whole grains, starchy veggies, and legumes. Limit refined carbs and sugary foods which lack nutrients. Getting the right amount of carbohydrates, from the right sources, gives you energy and helps you feel your best.
Why Are Carbohydrates Important?
Carbohydrates are essential molecules that provide you with energy. They are the primary source of fuel for your brain and muscles.
Energy
Carbohydrates are broken down into glucose, which is the main source of energy for your cells. Your brain and red blood cells rely exclusively on glucose for energy.
Fiber
Complex carbohydrates provide dietary fiber, which aids digestion and helps keep you feeling full. Fiber can help lower cholesterol and control blood sugar levels.
Nutrients
Carbohydrate- containing foods often provide other nutrients like B vitamins, antioxidants and minerals such as potassium and magnesium.
Protein Sparing
When you eat adequate carbohydrates, your body relies less on protein for energy and uses it primarily for building and repairing muscle, bone, blood and cartilage.
Fat Burning
Carbohydrates stimulate the production of insulin, which helps move glucose into your cells. This also causes your body to store excess calories as glycogen and fat. So for weight loss, balanced carb intake is key.
Glycogen
Carbohydrates are stored in your liver and muscles as glycogen, which provides fuel for physical activity. As you deplete glycogen stores during exercise, eating carbs helps replenish them.
Heart Health
Soluble fiber from carbohydrate-rich foods can help lower high cholesterol levels and may reduce heart disease risk.
Satiety
Carbohydrates increase serotonin, a feel-good brain chemical that helps you feel satisfied and full. So including healthy carbs in your diet can aid weight maintenance and prevent overeating.
What does Deficiency of Carbohydrates Mean?
A carbohydrate deficiency means your body and brain don’t have enough fuel to function properly. Your body needs carbs to produce glucose, which is the primary energy source for your cells. Without this, you may feel extremely tired, irritable, and unable to concentrate. Your body may start breaking down fat and protein for energy instead, which is not sustainable and can cause unwanted weight loss and muscle loss over time.
The good news is, a carbohydrate deficiency can often be easily corrected by making some simple diet changes to boost your carb intake from sources like grains, starchy veggies, and legumes. Be sure to also stay properly hydrated and get enough rest. If symptoms are severe or persistent, consult your doctor.
Diseases Caused by the Deficiency of Carbohydrates
A diet lacking in carbs can lead to some unhealthy side effects. Here are eight diseases linked to low carb diets:
Fatty liver disease occurs when fat builds up in liver cells. Without carbs, the liver has to break down fat for energy which can cause a buildup of fat in the liver.
Kidney stones form when there are high levels of calcium, oxalate, and uric acid in the urine. Low carb diets may alter urine chemistry and increase the risk of kidney stones.
Gout is a form of arthritis caused by high uric acid levels. Low carb diets can raise uric acid levels and lead to painful gout symptoms like joint inflammation and swelling.
Nutritional deficiencies can develop since many nutrients like fiber, B vitamins, and certain minerals are found in carb-containing foods. Supplements or a balanced diet may be needed to prevent deficiencies.
Diabetic ketoacidosis occurs when ketones build up in the blood and urine. While ketosis from low carb diets is usually benign, high ketone levels can be dangerous for diabetics and lead to this life-threatening condition.
Constipation and diarrhea may occur since low carb diets often lack fiber and prebiotics which aid digestion and promote regularity. Sufficient hydration and probiotics may help improve gut health and bowel movements.
Fatigue and dizziness can happen when transitioning to a low carb diet as your body adapts to using fat and ketones for fuel instead of carbs. These symptoms are usually temporary but staying properly hydrated and consuming enough electrolytes can help.
A carbohydrate deficiency can contribute to hypoglycemia or low blood sugar. Since carbs are converted into glucose, which your body uses for energy, not enough carbs can lead to fatigue, dizziness, and difficulty concentrating.
What are the Main Causes of Carbohydrate Deficiency?
These are some of the causes of carbohydrate deficiency:
Diet low in starchy foods and sugars
Not eating enough foods high in carbohydrates like grains, starchy veggies and fruits can lead to a deficiency. Starchy and sugary foods are the main sources of carbohydrates, so lacking them in your diet means you’re missing out on a major macronutrient your body needs for energy.
Malabsorption issues
Certain health issues like Celiac disease, Crohn’s disease or ulcerative colitis can impair your ability to absorb carbohydrates and other nutrients from the foods you eat. This malabsorption leads to a deficiency since your body isn’t able to make use of the carbs in your diet.
Excessive exercise
Too much intense exercise, especially cardio exercise, can deplete your body’s carbohydrate stores and lead to a deficiency. Athletes and very active individuals need to consume more carbohydrates to match their higher activity levels and energy needs. If they don’t, it can result in a deficiency and fatigue.
Pregnancy or breastfeeding
During pregnancy and breastfeeding, your body has an increased need for carbohydrates to support your baby’s growth and your increased metabolism. If you don’t consume enough carbohydrates from your diet, it can lead to a deficiency. Most doctors recommend increasing your carb intake during this time to prevent any deficiencies.
Signs and Symptoms of Carbohydrate Deficiency
Some common signs of a carb deficiency include:
Fatigue and Low Energy
Without enough carbs, your body won’t have the fuel it needs for energy. You’ll feel tired, sluggish and unable to focus. Carbohydrates are the main source of glucose, the primary energy source for your brain and muscles.
Irritability and Mood Changes
Carbohydrates play an important role in the production of serotonin, the “feel-good” hormone in your brain that helps regulate mood and make you feel happy. Low carb intake can lead to irritability, mood swings and even depression.
Muscle Cramps
Carbohydrates help maintain electrolyte balance and proper muscle function. If you’re carb deficient, you may experience painful muscle spasms and cramps, especially during physical activity.
Insomnia and Sleep Problems
Carbohydrates enhance the production of tryptophan, an amino acid that helps you sleep. They also regulate your circadian rhythm and sleep-wake cycles. Without enough carbs, you may struggle with insomnia, restlessness and interrupted sleep.
Digestive Issues
Fiber from carbohydrate-rich whole grains, fruits and vegetables helps promote regularity and healthy digestion. A deficiency in carbs can lead to constipation, diarrhea, bloating, gas and stomach pain.
Increased Disease Risk
A long-term low carb diet may raise the risk of certain health conditions like heart disease, cancer, and diabetes over time. Carbohydrates provide nutrients that are essential for overall health and wellness. Moderation is key.
Constant Hunger
Although carb deficiency reduces appetite regulation, your body still needs energy. This often leads to near constant hunger, cravings, and preoccupation with food.
Ketosis
When your body is starved of carbs, it breaks down fat for fuel instead, producing ketones. Ketosis can cause nausea, vomiting, stomach pain and a fruity breath odor. Ketosis is temporary but can be dangerous if it becomes chronic.
Impaired Brain Function
Your brain requires a steady supply of glucose to operate properly. A lack of carbohydrates impairs cognitive abilities like thinking, memory, focus and concentration over the long run. Some decrease in mental performance is inevitable on a very low carb diet.
Cold Sensitivity
Carbs provide raw materials to support a healthy metabolism and body temperature regulation. A deficiency can make you more sensitive to cold temperatures. You may frequently feel chilled.
How to Prevent Carbohydrate Deficiency
To prevent a carbohydrate deficiency, focus on the following tips:
Eat more starchy foods like rice, oats, beans, lentils, potatoes, corn and squash. These provide fiber, vitamins and minerals along with carbohydrates. Aim for 6-11 servings per day.
Add fruit to your diet. Berries, bananas, oranges and apples contain natural sugars and carbs. Have 2-4 servings of fruit each day.
Choose whole grains over refined. Whole wheat bread, brown rice and quinoa have more nutrients than white versions. Make at least half your grain servings whole.
Watch your portion sizes. Most people need 45-65% of calories from carbs which is 225-325 grams for a 2000 calorie diet. Measure servings to ensure you get enough.
Limit sugary and fatty foods which crowd out more nutritious options. These provide empty calories but lack nutrients.
Stay hydrated and drink plenty of water. Dehydration can cause fatigue and negatively impact your energy levels. Aim for 6-8 glasses per day.
Consider nutritional supplements. If needed, you can take carbohydrate supplements in powder or bar form to boost your intake. But whole foods are always the best option.
For long term prevention, make balanced nutrition and self-care a priority. Managing stress, getting enough sleep and limiting alcohol or caffeine intake help your body utilize the carbs you consume.
Following these tips will help ensure you get adequate carbohydrates in your diet to maintain health, energy and prevent deficiency. Be sure to also eat a balanced diet with lean proteins, healthy fats, vitamins and minerals.
Healthy Sources of Carbohydrates in Nigeria
Some of the healthiest sources of carbohydrates in Nigeria include:
- Yams are starchy roots high in fiber, vitamins and minerals. They provide energy and help regulate blood sugar.
- Rice & Beans are staples in Nigerian cuisine, providing protein, fiber and various nutrients. Brown rice has more fiber and nutrients than white rice.
- Plantains resemble bananas but are richer in starch and often cooked. They contain potassium, vitamin B6, and vitamin C.
- Cassava, also known as manioc or yuca, is a root vegetable high in carbs and used to make fufu. It’s a source of potassium, phosphorus and vitamin C.
- Corn and millet are gluten-free grains used in porridges like ogi, masa, and agidi. They provide B vitamins, magnesium and selenium.
- Pumpkin, squash and leafy green veggies like kale and spinach provide healthy, complex carbs. They are high in vitamins A, C, E, folate and other nutrients.
- Fruits like papaya, mango, pineapple and bananas provide natural sugar, fiber, antioxidants and electrolytes.
- Tubers such as sweet potatoes are naturally sweet and high in vitamin A, vitamin C and manganese. They help boost immunity and eye health.
Conclusion
So in the end, carbs really do matter. Getting enough of the right kinds in your diet is crucial for staying healthy and avoiding serious diseases. While you don’t need to start counting every gram of carbs you eat, being aware of good sources of complex carbs and limiting simple or processed carbs can go a long way. Focus on incorporating whole grains, beans, lentils, fruits and veggies at most meals and snacks. Keep an eye on portions of starchy veggies and sweets. And make sure to pair carbs with protein, fat or fiber to help control blood sugar spikes. Taking these simple steps helps ensure your body has the carbs it needs to function at its best every day.