The Dangers of Excess Carbohydrate Consumption and Unhealthiest Foods to Avoid
Your health is important. You only get one body, so you need to take care of it. For this reason, you should focus on the food that you consume, since it can have a significant impact on how your body systems can work. Let’s look at four effects that too many carbohydrates can have on your body and the top 4 foods that you should avoid.
4 Most Significant Impacts of Excess Carbohydrate Consumption
1. Increased Body Fat
Consuming a moderate amount of carbohydrates as part of a balanced diet is healthy. However, when you consume too much, you can harm your body. One of the biggest problems is how your body processes the carbohydrates. First, excess carbohydrates can increase the amount of fat your body stores because your body produces glucose when breaking down carbohydrates. These sugars then get stored on your body as fats.
2. Can Cause Insulin Resistance
Another potentially dangerous impact of carbohydrates is the increased production of insulin. Your body produces this to help deal with the higher glucose levels. However, the fluctuation in insulin levels can cause multiple problems, including one of the biggest challenges, insulin resistance. As your body digests high carbohydrate foods more regularly, it will have to produce more insulin. The result can cause your cells to require increasingly more elevated amounts of insulin to react. Over time, the body might become insulin resistant, and the cells will stop responding to insulin altogether, which has been linked to a range of severe health problems, including chronic conditions. For example, some people may develop Type 2 Diabetes, which has been associated with a wide range of health problems. Sadly, there is currently no treatment for Diabetes (3).
3. Higher Blood Sugar Levels
As we discussed, when your body consumes a lot of carbohydrates, it releases sugar into your bloodstream. This process can contribute to or cause a wide range of potential health problems. First, higher blood sugar levels have been linked to increased chances of heart attacks. It may also be linked to shortness of breath, making it harder for people to move. The increased pressure may also affect the blood flow to your eyes, which can result in lower vision quality or even blindness. Also, high blood pressure has been linked to memory problems and may increase your risks of developing dementia as you grow older (2).
4. High Glycemic Index Levels
The Glycemic Index measures how quickly glucose levels will rise in the blood. As we discussed, higher glucose levels can contribute to multiple problems. The higher the food scores on the Glycemic Index, the faster it will cause blood sugar levels to rise, because they break down quicker. For this reason, you should try to avoid eating these kinds of foods regularly.
Thankfully, there are some things that you can do to limit the number of carbohydrates that your body receives, so it will prevent you from developing some of these conditions. It will also ensure that you live a healthier life. However, you still need to consider the number of carbohydrates that you eat, also known as your Glycemic Load. If you consume large quantities of low carbohydrate food, it can still have the same effect as eating a high carbohydrate food.
4 High-Carbohydrate Foods to Remove from Your Diet
For many people, bread is an integral part of their diet. It can be used in a wide variety of ways, making it perfect for many dishes. However, it typically features very highly on the Glycemic Index. For example, a typical slice of bread can contain between 14 and 17 grams of carbohydrates, unusually high if you consider that the recommended healthy intake of carbs can be lower than 150 grams (4).
2. Starchy Foods
Starchy foods should also be avoided because they tend to be high in carbohydrates, including some vegetables like potatoes and corn, which contain high amounts of carbohydrates. One cup of corn can contain around 47 grams of carbohydrates (5). Also, it would help if you tried to cut foods like pasta and rice from your diet. Also, oats should be avoided (6).
3. Processed Foods
Highly processed foods, like burgers and chips, should be avoided. These typically don’t require much preparation and tend to be purchased in a box or bag (7). Not only are these foods high in carbohydrates, but they also typically contain a lot of fats, which can increase the chances that you will become overweight or obese. Also, to make these foods, there are many chemicals added to enhance flavor or to make the food last longer. These chemicals can also have an unhealthy effect on your body.
4. Sweet Foods
Another area that you might want to consider avoiding is sugary foods like chocolate, cake, and ice-cream. These foods can feature a very high carbohydrate intake. For example, a typical slice of cake might contain around 40 grams of carbohydrates (9). Also, they tend to have a high amount of sugar in them, which causes more insulin to be released into the bloodstream, increasing the chances that your body will become insulin resistant. Also, eating much sugar will increase the amount of glucose that your body needs to store, increasing the chances that you will develop obesity. Also, drinks with high sugar content can cause cavities to occur in your teeth.
As we’ve seen, there are plenty of foods that you should avoid if you want to decrease the number of carbohydrates you take in, which will help you live a healthier life. Thankfully, there are some healthy alternatives to these foods. By including these in your diet, you will be able to become healthier. Let’s look at the four best foods to start including in your diet.
4 Low-Carbohydrate Foods to Include in Your Diet
1. High-Quality Meat
Meats, like beef, have no carbohydrates or sugars, yet they are high in protein (9), ensuring that your muscles have the energy they need to grow. It also contains a lot of essential minerals, like iron. Sadly, many people around the world are increasingly becoming deficient in minerals like iron (10), which can affect your red blood cells, impacting on how oxygen is carried around the body. For this reason, people with this condition can experience shortness in breath and tire easily (11).
2. Nuts and Seeds
Nuts and seeds are very high in a range of essential nutrients. For example, a handful of nuts can contain - Vitamin E, Protein, and Phosphorous. These chemicals are vital to living a healthy life. Also, the carbohydrates that nuts contain tend to remain in the cell walls during the digestion process, meaning that the body won’t absorb them (12). Nuts are an effective way to help you achieve weight loss results. Also, nuts are natural, which means they won’t contain any chemical preservatives. For this reason, many people might choose to have nuts as a healthier snack alternative.
Some vegetables contain a deficient carbohydrate intake. Despite this, they contain high levels of beneficial nutrients. For this reason, you should consider using them in meals as a replacement for starches like pasta. For example, you can cut long, thin strips of Zucchini to act as a replacement for spaghetti, which can also help decrease your chances of developing obesity.
Finally, you might want to consider using supplements more frequently. These are low on the Glycemic Index and allow you to get many nutrients into your diet in a single meal. For example, you can mix a protein supplement with nuts and spinach. If you want to add some additional flavor, consider adding some strawberries. When used like this, protein shakes can provide a range of health benefits. For example, they can make your workouts more effective, helping you build and tone muscle. Also, they can aid in the recovery process after the workout. There is also some research to indicate that they can help you lose weight and lower your blood pressure (13). Rally Point Nutrition offers protein supplements that can help maintain a healthy, low carb lifestyle.
The food we eat can have a significant impact on how we look and feel. We looked at some of the problems that over-consumption of carbohydrates can cause. Thankfully, these issues are entirely preventable by making some simple changes to your diet. To help you do that we examined some foods that you should avoid and some types of food that you should consume more frequently. Hopefully, you now have a better understanding of how to consume a healthy diet. So, reduce the number of carbohydrates that you consume and feel these health benefits for yourself. Visit www.RallyPointNutrition.com for supplements that support a healthy, low carb lifestyle.