Excess carbohydrates in the body: 7 signs that you are overdoing it –

Forget the idea that eliminating carbohydrates from your diet is the solution to all the problems in your life. “There are many misconceptions about when and how to eat this nutrient. In addition, cutting it completely can be very difficult and disrupt a number of issues in the body, since it is responsible for providing energy. But it is also true that the excess carbohydrate in the body can affect health in many negative ways,” explains nutritionist Marcella Garcez (@dra. marcellagarcez), professor and director of Brazilian Association of Nutrology (ABRAN).

It’s that old story, right: the difference between medicine and poison is in the dose. Carbohydrates play an important role in the food plan, including for gain muscle and lose weight. “When you consume the correct types (preferably the complex ones like oats, tubers, legumes and whole grains) and are mindful of portions, there is no problem”, advises the doctor.

She claims that the simple carbohydrates (white flour, refined products and sugar) should be eaten in moderation and balance, especially by those who suffer from metabolic disorders (diabetes, for example). Complexes (polysaccharides), on the other hand, because they are joined by long and branched chains (like fibers), take longer and require more energy to be broken down into sugar. So they tend to be healthier options.

Check out, below, signs that indicate that you are exaggerating in the macronutrient (or choosing the wrong type of it!):

7 signs of excess carbohydrate in the body

1 – You feel bloated all the time

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“It’s common to get bloated from time to time, but when it’s constant, then carbohydrates (both simple and complex) can be to blame. This is because the sugar they contain can be excessively fermented by the bacteria of the intestinal microbiota, which slows down digestive transit and generates the feeling of abdominal distention (due to the release of gases)”, says Marcella Garcez.

2 – Your weight is increasing

When we eat more calories than we expend, we will invariably gain weight. So, eating anything in excess can make you notice extra pounds on the scale. “As excess carbohydrate in the body, we have more insulin, a hormone produced by the pancreas that takes glucose into the body’s cells, stimulates adipose cells to form more fat, and can contribute to increased appetite. In addition, simple carbohydrates have a shorter digestion time and this interferes with the satietywhich can make you feel hungry right after eating,” says Marcella.

3 – You are having more skin and hair problems

The quickest sign your skin can give that you have excess carbohydrates is through the onset of inflammation, such as acne. “Foods rich in carbohydrates, which contain white flour, are one of the main causes of acne. This is because they increase insulin production”, says dermatologist Claudia Marçal (@draclaudiamarcal), member of Brazilian Society of Dermatology (SBD).

– (Javier Zayas Photography/Getty Images)

The substance favors the production of other hormones that stimulate the skin to secrete large amounts of oil and sebum. In the long term, excessive consumption of the nutrient can accelerate the appearance of wrinkles and sagging through a process called glycation. “Glucose that is loose in the blood is attached to proteins, thus forming AGEs. These AGEs cause tissue disorder, degrading collagen and elastin fibers and leading to loss of skin elasticity”, adds nutritionist Luisa Wolpe Simas (@luwolpenutricionista), integrated nutrition consultant at Biotec Dermocosméticos.

And hair can suffer too, you know? “This is because the increase in insulin caused by sugar intake releases hormones that inhibit cell division of the hair root, in addition to causing an inflammatory process that affects the scalp, favoring the thinning of the hair and hair loss”, emphasizes trichologist Lucas. Fustinoni (@drlucasfustinoni), member of World Trichology Society.

4 – Appearance of cavities

Sugar is one of the great villains of oral health. “One of the main problems in this regard is the formation of cavities, which occurs when bacteria in the mouth metabolize the sugar we consume, making the pH of the mouth acidic and, consequently, causing demineralization of tooth enamel and the appearance of cavities. And the worst thing is that the onset of this action occurs a few hours after ingestion of sugar. In addition, sugar also favors the accumulation of bacterial plaque which, when not properly removed, can also cause gingivitis and bad breath”, warns dentist Hugo Lewgoy, PhD in Dentistry from USP.

5 – You have frequent genital infections

Candy excess carbohydrate in the body may also favor the onset and worsening of discharge and candidiasis in women. “These foods become glucose in the body, causing the vaginal pH to become more acidic. With this, there is a deregulation of local bacteria, with an increase in the production of fungi and pathogenic bacteria, causing candidiasis and discharge”, explains gynecologist and obstetrician Eloisa Pinho (@dra. eloisa_pinho), from the GRU clinic. “In addition, it can impair the immune system, which favors the appearance of a urinary tract infection, which happens when bacteria enter the urinary tract and multiply, causing pain, burning, discomfort in the bladder, cloudy urine and even fever.”

6 – Trouble sleeping

– (Javier Zayas Photography/Getty Images)

If you are one of those who usually eat carbohydrates at night, it is likely that your insomnia be related to food. “Sugar requires your body to work to process glucose and doesn’t allow you to rest. You can avoid this effect by not eating simple carbohydrates in the period so that your body has time to process them before bedtime”, says Marcella.

Of course, fatigue can be related to lack of sleep and routine, but if it occurs all the time and is accompanied by headaches, it could be your diet to blame. “It is important to combine your carbohydrates with other macronutrients, such as lean proteins and good fats, in addition to prioritizing the consumption of complex carbohydrates from vegetables and fruits — which are also sources of vitamins, minerals and antioxidants. This will prevent your body from using energy levels quickly”, concludes the nutritionist.