5 Signs Of A Low Carb Diet & How You Can Increase It
- Sam
- Jun 27, 2023
- 14 min read
Carbohydrates a.k.a carbs are an important part of a balanced diet and a lack of them in your diet can have serious consequences on your health.
While to regulate the intake of carbs in your diet is actually a good idea, total negligence is never a good thing.
So today we bring to you 5 signs that indicate a low carbs intake in your diet, why they are important and how you can actually balance out your carbs intake in your balanced diet.
Getting started:
Many people have reduced their carbohydrate intake in recent years due to the influence of various non carbs diet plans gaining popularity.
You too maybe one of those people who may have been under the influence of such popular diet plans and reduced your carbs intake and not realised it's importance
So it's important for you to be aware of the 5 must know signs of being low on carbs intake and the repercussions it can you on your health-
5 Warning Signs Of A Low Carb Diet-
Lack of Energy and Fatigue:
The most common sign that you're consuming fewer carbs is a noticeable lack of energy and feeling fatigued throughout the day.
If you feel sleepy, tired or lazy even without doing much of a work and every time you try to work your body gives up it means that your carb intakes are on an all time low
Carbs are the primary source of energy for your body, providing glucose to fuel your cells and support physical and mental activities.
When carb intake is limited, your body may not have enough readily available glucose for energy production, leading to feelings of fatigue and decreased stamina and burnouts.
Research studies have shown the impact of low carb diets on energy levels.
A study published in the journal PLoS ONE says that if you are following a low carb diet then experiencing higher levels of fatigue is almost certain.
Another study published in the Journal of the American Dietetic Association showed that athletes who consumed low carb diets had reduced exercise performance and reported feeling more fatigued during their training sessions.
It's important to note that not all carbs are created equal, and you must choose the right types of carbs for sustaining your energy levels.
If you want to maintain optimal energy levels, then you must include a variety of healthy carbs in your meals and snacks.
Incorporate whole grains like quinoa, brown rice, and whole wheat bread, along with fruits, such as berries and bananas.
Vegetables like sweet potatoes, spinach, and broccoli are also excellent sources of healthy carbs that boost your energy and enable you to work efficiently.
Increased Cravings for Sugary Foods:
When you restrict carbs, especially healthy ones, your body craves sugary foods.
This is because carbs help regulate your blood sugar levels and provide a steady release of energy to your body.
Consuming healthy carbs can prevent these intense cravings and help maintain a balanced appetite.
Research conducted by the University of California, San Francisco, has shown that a low-carb diet can lead you to have high cravings for sugar and refined carbohydrates.
As per a study published in the American Journal of Clinical Nutrition found that if you are on low-carb diets, you will experience higher levels of desire for high-sugar foods compared to those on balanced diets.
Foods such as whole grains, fruits, and legumes provide a steady source of glucose, which helps regulate your blood sugar levels and keeps cravings at bay.
By including complex carbohydrates in your meals, you can promote satiety and reduce the likelihood of reaching for unhealthy sugary snacks.
Difficulty in Concentration and Mental Clarity:
Carbs play a vital role in brain function and cognitive performance.
When you're not consuming enough carbs, you may experience difficulty concentrating, mental fog, and reduced overall cognitive function.
Including healthy carbs in your diet can enhance brain function and improve mental clarity.
Carbs are the primary source of energy for your brain, and research has shown their importance in supporting cognitive function and mental clarity.
A study published in the journal Psychopharmacology found that consuming carbohydrates improved cognitive performance, including attention and memory tasks (Smith et al., 2011).
Another study published in the British Journal of Nutrition demonstrated that low-carbohydrate diets were associated with reduced cognitive performance and increased difficulty in tasks requiring sustained attention and mental flexibility (Brinkworth et al., 2009).
Carbohydrates help regulate your blood sugar levels, ensuring a steady supply of glucose to the brain.
This is important because the brain relies heavily on glucose for its energy needs. When your carb intake is inadequate, your blood sugar levels can drop, leading to decreased mental focus and concentration.
Incorporating healthy carbs, such as whole grains, fruits, and vegetables, provides a steady release of glucose, promoting optimal function of your brain.
These foods also contain essential nutrients like B vitamins and antioxidants, which support brain health.
A balanced diet that includes healthy carbs can improve your mental clarity, enhance concentration, and support overall cognitive function.
So, if you're experiencing difficulty concentrating or mental fog, it may be a sign that you're not consuming enough carbs.
Slow or Stalled Weight Loss:
While low-carb diets are often associated with weight loss, prolonged restriction of carbs can sometimes lead to a plateau in your weight loss journey.
This happens because carbs help regulate metabolism and support fat-burning processes in your body.
Incorporating healthy carbs in moderation can actually aid you in sustainable weight loss.
Research suggests that low-carb diets can lead to a reduction in metabolic rate, as your body adjusts to the decreased availability of carbohydrates.
This reduction in metabolic rate can potentially hinder your weight loss efforts and make it more challenging to shed excess pounds.
Incorporating healthy carbs in moderation can help address this issue.
Studies have shown that reintroducing carbs into the diet after a period of restriction can boost your metabolic rate and enhance fat burning.
Including healthy carbs from whole grains, fruits, and vegetables can provide your body the necessary energy for physical activity and support optimal metabolism.
Additionally, a balanced approach to nutrition that includes healthy carbs has been associated with long-term weight maintenance and improved overall health outcomes.
By including a moderate amount of healthy carbs in your diet, you can promote a more sustainable weight loss journey and prevent potential plateaus.
Not to forget, it's important to consult with a healthcare professional or registered dietitian to determine the appropriate carbohydrate intake for your specific needs and goals.
Irregular Bowel Movements:
Fiber-rich carbs, such as whole grains, fruits, and vegetables, play a crucial role in maintaining a healthy digestive system in your body.
Insufficient carb intake can lead you to irregular bowel movements, constipation, and other digestive issues.
Including high-fiber carbs can promote regularity and support a healthy gut in your body.
Fiber-rich carbohydrates, found in whole grains, fruits, and vegetables, are essential for maintaining a healthy digestive system.
Research has shown that a lack of dietary fiber in your diet can contribute to constipation and other digestive issues.
A study published in the World Journal of Gastroenterology found that increasing dietary fiber intake can improve your bowel movement frequency and alleviate constipation symptoms.
Another study published in the journal Nutrients demonstrated that a high-fiber diet promotes a diverse and healthy gut microbiome, which is crucial for optimal digestion and overall well-being.
Including high-fiber carbs in your diet can help prevent constipation and support regular bowel movements.
These foods add bulk to the stool, making it easier to pass through the digestive tract.
They also provide nourishment to the beneficial bacteria in your gut, promoting a healthy gut microbiota.
Aim for at least 25-30 grams of fiber per day, as recommended by the Academy of Nutrition and Dietetics.
You can achieve this by including fiber-rich foods in every meal and snack.
Prioritizing healthy carbs not only supports regular bowel movements but also provides other important health benefits.
Fiber-rich carbs help maintain stable blood sugar levels, reduce the risk of heart disease, and support weight management.
So, don't overlook the importance of healthy carbs in your diet, and make sure to include them for optimal digestive health and overall well-being.
The Importance of Healthy Carbs
We now know the important signs that show your carbs intake is an all time low.
Now we need to take a look at some of the few reasons that make carbs an important part of any balanced diet
Carbs are important for the following below mentioned reasons-
Energy Source:
Carbohydrates are the primary source of energy for your body, providing fuel for physical activities and supporting cognitive function.
Without them it's certain for your body to weaken and you feeling lazy and unable to work on things.
Research studies have consistently shown the importance of carbohydrates in maintaining your body optimal energy levels and brain function.
A study published in the Journal of Applied Physiology found that consuming carbohydrates before and during endurance exercise can improve your performance and delay fatigue by providing a readily available energy source for the muscles.
Another study published in the Journal of Clinical Investigation demonstrated that carbohydrates are vital for your brain function, as they are the brain's preferred source of energy.
Furthermore, a review published in the journal Nutrients highlighted the role of carbohydrates in supporting your cognitive performance, memory, and mood regulation.
The study emphasized that low-carbohydrate diets can lead to decreased cognitive function and mental fatigue.
By including healthy carbohydrates in your diet, such as whole grains, fruits, and vegetables, you can ensure a steady supply of energy for your body and brain making you feel energetic and ready to go.
You must aim for a balanced intake of complex carbohydrates, which provide a slow release of energy and are accompanied by essential nutrients and dietary fiber.
Remember, the quality and timing of carbohydrate consumption also play a role in maximizing their benefits.
It's important for you to choose nutrient-dense sources and distribute your carbohydrate intake throughout the day, aligning it with your energy needs.
Nutrient Density:
Healthy carbs are rich in essential nutrients, including vitamins, minerals, and fiber necessary for the optimal functioning of your body.
Numerous studies have highlighted the nutrient density of healthy carbs, emphasizing their role in providing essential vitamins, minerals, and fiber to support your overall health.
Research published in the journal Nutrients found that whole grains, such as quinoa and brown rice, are rich sources of B vitamins, magnesium, and fiber, which are important for energy production and your digestive health.
Additionally, fruits and vegetables, known for their high carb content, are packed with vitamins, minerals, and antioxidants.
A study published in the Journal of the American College of Nutrition demonstrated that if your intake of fruits and vegetables is higher then,there's a reduced risk of chronic diseases.
These findings underscore the importance of incorporating nutrient-dense carbs into your diet to ensure optimal health and well-being.
Blood Sugar Regulation:
Consuming the right type of carbs can play a crucial role in your blood sugar regulation, reducing the risk of diabetes and other metabolic disorders in your body.
Research studies have shown that choosing low-glycemic index (GI) carbohydrates, which are slowly digested and absorbed, can help your body maintain stable blood sugar levels.
A study published in the American Journal of Clinical Nutrition found that a low-GI diet can help you with improved glycemic control and reduced risk of type 2 diabetes.
Another study published in the Journal of the American Medical Association showed that higher intake of whole grains can help with lowering the risk of developing type 2 diabetes.
These findings highlight the importance of selecting healthy carbohydrates that have a minimal impact on blood sugar levels, promoting overall metabolic health.
By incorporating these types of carbs into your diet, you can help regulate blood sugar levels and reduce the risk of metabolic disorders.
Digestive Health:
High-fiber carbs promote healthy digestion, prevent constipation, and support a diverse gut microbiome.
Research has shown that high-fiber carbs play a crucial role in promoting digestive health.
The fiber content in these carbohydrates adds bulk to the stool, preventing constipation and promoting regular bowel movements.
A study published in the Journal of Nutrition found that a high-fiber diet significantly increased stool frequency and improved overall bowel function.
Furthermore, consuming high-fiber carbs supports the growth and diversity of beneficial bacteria in the gut, leading to a healthy gut microbiome.
A study published in the journal Gut Microbes demonstrates that a diet rich in fiber can increase the abundance of beneficial bacteria, such as Bifidobacteria and Lactobacilli in your body, which are associated with improved digestion and a reduced risk of gastrointestinal disorders.
The combination of increased stool bulk and a thriving gut microbiome contributes to a healthy digestive system in your body.
It aids in the absorption of nutrients, reduces the risk of digestive disorders like diverticulitis and hemorrhoids, and supports overall gut health.
Incorporating high-fiber carbs into your diet can be done by consuming whole grains, legumes, fruits, vegetables, and nuts.
These foods provide a diverse range of fibers, including soluble and insoluble fibers, each offering unique benefits to the digestive system.
However, it's important to note that if you have specific digestive conditions, such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), you may need to tailor your fiber intake based on the symptoms and healthcare provider's recommendations.
Consulting with a healthcare professional or registered dietitian can help determine the appropriate amount of fiber for your individual needs and digestive health.
How to Include Healthy Carbs in Your Diet:
Now after knowing the signs of a low carb intake diet and knowing why and how they are important for the overall well being of your body.
We take a look at some of the ways that you can include carbs to balance out your diet plan which helps in your overall body functioning.
Choose Whole Grains:
Opt for whole grain products such as brown rice, quinoa, oats, and whole wheat bread instead of refined grains.
Whole grains are a valuable source of healthy carbs that provide essential nutrients and promote overall well-being of your body.
Choosing whole grain products like brown rice, quinoa, oats, and whole wheat bread over refined grains offer you with numerous health benefits.
Research studies have consistently shown that consuming whole grains is associated with a reduced risk of chronic diseases, such as heart disease, type 2 diabetes, and certain types of cancer.
A study published in the British Medical Journal found that higher whole grain intake was associated with a lower risk of cardiovascular disease and mortality.
Another study published in the American Journal of Clinical Nutrition reported that a high intake of whole grains was linked to a reduced risk of type 2 diabetes.
Whole grains are rich in dietary fiber, which aids digestion, helps you maintain a healthy weight, and contributes to your overall gut health.
The fiber content in whole grains also helps regulate your blood sugar levels, promoting better glycemic control.
Additionally, whole grains contain a variety of vitamins, minerals, and antioxidants that also support your optimal health and well-being.
To incorporate whole grains into your diet, you can replace refined grains with whole grain alternatives.
For instance, choose brown rice instead of white rice, opt for whole wheat bread instead of white bread, and enjoy oatmeal or quinoa as breakfast options.
Adding whole grains to salads, soups, and stir-fries is also a great way to enhance the nutritional value of your meals.
By choosing whole grains as part of your carbohydrate intake, you can enjoy the health benefits they offer and contribute to a well-rounded and nutritious diet.
Load up on Fruits and Vegetables:
Including a variety of fruits and vegetables in your meals is essential for a well-rounded and healthy diet.
Fruits and vegetables are not only packed with essential nutrients like vitamins, minerals, and antioxidants, but they are also excellent sources of dietary fiber.
Research studies have consistently shown the benefits of consuming fruits and vegetables for overall health and well-being.
For example, a study published in the Journal of Nutrition found that higher fruit and vegetable intake in your diet helps with a reduced risk of chronic diseases, including heart disease, stroke, and certain types of cancer.
Another study published in the American Journal of Clinical Nutrition showed that a higher intake of fruits and vegetables was associated with a lower risk of developing age-related macular degeneration, a leading cause of vision loss in older adults.
Incorporating a variety of colorful fruits and vegetables into your meals can provide a wide range of health benefits.
For instance, leafy green vegetables like spinach and kale are rich in vitamins A, C, and K, as well as folate and iron.
Citrus fruits such as oranges and grapefruits are abundant in vitamin C, while berries like blueberries and strawberries are packed with antioxidants.
To increase your intake of fruits and vegetables, try adding them to your breakfast as smoothies, salads, stir-fries, or as snacks throughout the day.
You can also experiment with different cooking methods like roasting or grilling to enhance their flavors and textures.
Remember, the more colorful and diverse your plate of fruits and vegetables, the greater the variety of nutrients and health benefits you'll receive.
You must aim for at least five servings of fruits and vegetables per day to support optimal health and well-being.
Legumes and Pulses:
Incorporate legumes and pulses like lentils, chickpeas, and beans into your soups, salads, or main dishes for a healthy dose of carbs and plant-based protein.
Legumes are excellent sources of healthy carbs and plant-based protein. Including them in your diet can offer numerous health benefits.
Research studies have consistently shown the positive impact of legume consumption on health.
For example, a study published in the journal "Archives of Internal Medicine" found that individuals who consumed legumes regularly had a reduced risk of developing heart disease and improved blood sugar control compared to those who consumed them less frequently.
Legumes are also rich in dietary fiber, which promotes digestive health and helps maintain a healthy weight by increasing satiety.
Incorporating legumes and pulses into your meals is easy and versatile.
Add cooked lentils or chickpeas to your salads, soups, or stir-fries for an extra dose of carbs and protein.
You can also make a delicious hummus dip using chickpeas as a spread for sandwiches or a dip for vegetables.
Experiment with different types of beans, such as black beans, kidney beans, or cannellini beans, in chili, tacos, or as a protein-rich addition to pasta dishes.
Including legumes and pulses in your diet not only adds healthy carbs but also provides essential nutrients like iron, folate, and potassium.
They are a sustainable and budget-friendly food choice that can contribute to your overall well-being.
Remember to soak and cook dried legumes properly to improve their digestibility and reduce potential gas-causing effects.
If using canned legumes, rinse them thoroughly to remove excess sodium.
With their versatility and health benefits, legumes and pulses are a fantastic addition to your carb-conscious diet.
Mindful Portion Control:
Mindful portion control plays a crucial role in maintaining a balanced diet, even when it comes to incorporating healthy carbs in your diet.
While carbs are an essential part of your diet, overconsumption can lead to weight gain and other health issues.
Therefore, being mindful of portion sizes is key to reaping the benefits of carbs while maintaining overall health.
Research studies have highlighted the importance of portion control in managing weight and promoting overall well-being.
A study published in the International Journal of Obesity found that portion control can be an effective strategy for weight management, as it helps you consume fewer calories without feeling deprived.
Another study published in the American Journal of Clinical Nutrition showed that mindful eating and portion control can help you with better weight management and improved dietary quality.
To practice mindful portion control with carbs, it's helpful to familiarize yourself with recommended serving sizes.
For example, a serving of grains or starchy vegetables is typically around 1/2 to 1 cup, while a serving of fruits is usually one medium-sized piece or 1/2 cup of sliced fruits.
By using measuring cups, food scales, or visual cues, you can better understand appropriate portion sizes and make conscious choices.
Additionally, mindful portion control involves paying attention to hunger and fullness cues.
Eating slowly, savoring each bite, and stopping when you feel comfortably satisfied can prevent overeating and promote a healthy relationship with food.
Practicing mindful portion control doesn't mean you have to deprive yourself of enjoying your favorite carbs.
It's about finding a balance and being mindful of the quantity you consume.
Snack on Healthy Carbs:
Snacking on healthy carbs is a great way to satisfy your cravings and provide sustained energy throughout the day.
Nuts and seeds, such as almonds, walnuts, and chia seeds, are excellent options as they are rich in healthy fats, fiber, and protein.
According to a study published in the European Journal of Clinical Nutrition, incorporating nuts into a healthy diet can lead to improved weight management and reduced risk of chronic diseases like cardiovascular disease and diabetes.
Fresh fruits are another fantastic choice for a nutritious and delicious snack as they are packed with vitamins, minerals, and antioxidants.
Research conducted at Harvard Medical School found that a higher intake of fruits, especially berries, can help with a reduced risk of developing type 2 diabetes.
To make your snack even more balanced, you can pair these healthy carbs with a source of protein or healthy fats.
For example, you can enjoy apple slices with a tablespoon of almond butter or mix fresh berries with Greek yogurt.
This combination helps stabilize blood sugar levels and promotes satiety.
By choosing nutrient-dense snacks like nuts, seeds, and fresh fruit, you can nourish your body with essential nutrients while keeping your energy levels steady.
These snacks provide a healthy dose of carbohydrates, along with beneficial fats, fiber, and antioxidants.
Remember to practice portion control and listen to your body's hunger cues when enjoying these snacks.
Conclusion:
Eating a balanced amount of healthy carbs is crucial for overall well-being.
By recognizing the signs of low carb consumption and understanding the importance of incorporating healthy carbs into your diet, you can make informed choices to support your health and energy levels.
Remember, not all carbs are created equal, and opting for nutrient-dense, high-fiber options is key.
By including whole grains, fruits, vegetables, legumes, and other healthy carb sources in your meals, you can enjoy their numerous benefits while maintaining a balanced diet.
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