Nutriciologist names 6 warning signs when your body is not getting enough carbohydrates

President of the Association of Nutritionists and Health Coaches (ANCH)

Food is made up of three nutrients: proteins, fats, and carbohydrates. Each is important for staying healthy and keeping our bodies functioning. For example, carbohydrates are the main “fuel” that provides energy for all the processes that occur in the body. I will tell you about the rules of full assimilation of this nutrient.

Carbohydrates perform important functions

Carbohydrates – the main source of strength and energy resource of our body. They are natural organic compounds necessary for the growth and nutrition of all cells and tissues of the body, the smooth operation of the brain.

Entering the human body with food, the nutrient is converted into glucose, which is stored in the muscles and liver in the form of glycogen. It also:

• serves as a source of energy;
• is a part of cells and tissues;
• determines blood type;
• is a component of many hormones;
• has a tonic effect on the central nervous system;
• has a protective function as part of antibodies.

If a person leads a sedentary lifestyle, the emphasis in the diet should be on slow carbohydrates, not exceeding the norm.

Fast carbohydrates can be included in the diet, but in limited quantities, and it is better if it will not be sweets and pastries, but healthy foods:

• bread and other baked goods made from rye flour (coarse meal);
• carrots, peas, beets;
• kiwi, banana, apricot, pineapple, melon;
• pearl, oatmeal, buckwheat, rice and other cereals;
• corn;
• boiled potatoes.

The main signs of carbohydrate deficiency

Low-carbohydrate diets are not recommended unless prescribed by your doctor. Nutrient deficiency leads to cardiovascular disease, impairs memory, provokes headaches, muscle cramps, reduces concentration and ability to mental exertion.

Note these symptoms:

• low energy levels and persistent weakness;
• intense hunger, dizziness, nausea;
• tremors in the hands;
• “flashes” in front of the eyes;
• increased cravings for sweets;
• no satiety during meals, which becomes a cause of overeating.

Limit the amount of simple and complex carbohydrates is recommended in diabetes, obesity, allergies or inflammatory processes.

Rules for the full absorption of carbohydrates

To ensure that nutrients are fully assimilated by the body and bring benefits, it is necessary to follow the rules for the use of carbohydrate products.

Rule No. 1

A complete diet should include complex carbohydrates to a greater extent and a minimum of simple carbohydrates. Try to eat more than 60% of vegetables, greens, fruits and berries fresh and only 40% of them cooked.

Fresh vegetables contain plant fiber, which is important for efficient digestion and healthy gut microbiota.

Rule #2

Whole-grain porridge, baked vegetables and fresh salads are best eaten with a pinch of salt, which should be added to the finished dish before consumption. A small amount of salt activates the production of amylase, an enzyme that improves the digestion of carbohydrates.

Rule #3

In order to digest carbohydrates properly, you should choose the best cooking methods: baking in the oven, stewing with a little ghee or coconut oil, steaming.

These heat treatment options maximize the amount of vitamins and minerals.

Rule #4

Be sure to soak cereals, legumes, nuts and seeds before cooking. This helps deactivate antinutrients (including phytic acid) that interfere with mineral absorption, normal carbohydrate absorption and the digestive process.

Rule #5

Some starches are resistant (resistant) to digestion and act just like fiber: they improve digestion, aid in nutrient absorption, improve heart health, strengthen bones, and prevent cancer.

In order for resistant starch to appear in a carbohydrate product, it must be refrigerated. For this reason, its sources (potatoes, beans, oatmeal, rice) should not be consumed immediately after cooking.

Rule #6

The first stage of digestion begins in the mouth, where food is ground/chewed and processed by a secretion called saliva. So chew your food thoroughly – carbohydrates begin to digest as soon as they are eaten.

Rule #7

Minimize the amount of fast carbohydrates in your diet, especially sucrose and fructose, to prevent the development of diabetes and insulin resistance.

Sources of fast carbohydrates: sugar, confectionery, sweet drinks, flour products (especially fine wheat flour), dairy products (especially yogurt with additives), ice cream, whole fruits.

Compliance with simple rules will help to establish digestion, normalize intestinal function and the process of absorption of nutrients. Try to eat three meals a day without snacks.

To activate the enzymes of pancreatic juice, which improves liver function and helps to easily digest even a complex combination of protein and carbohydrates, I recommend adding to the diet bitter herbs: watercress, mustard leaf, chard, ramson leaves, green onions, lettuce, lollo rosso, romaine lettuce, arugula, portulaca, dandelion, vegetable amaranth.

Eat a nutritious and varied diet, strengthen your body with natural foods and clean eating without trans fats, artificial colors and convenience foods.