What is a carbohydrate hangover and how does it manifest itself? A nutritionist described the symptoms

toitumisspetsialist, gastroenteroloog, arstiteaduste kandidaat, kliiniline farmakoloog, ettevõtte AlfaBiom juht

Carbohydrates are one of the three macronutrients, along with fats and proteins, necessary for the body to obtain energy. They are divided into simple and complex. Excessive consumption of foods containing the first substances (baked goods, potatoes, sweet carbonated drinks) causes a rapid jump in blood glucose levels. This, in turn, can lead to a host of unpleasant symptoms, commonly known as a “carbohydrate hangover”.

Mis see on?

A carbohydrate hangover is a type of hangover that is caused by consuming too many simple carbohydrates in a short period of time.

Symptoms:

• Fatigue;
• peavalu;
• dizziness;
• nausea;
• vomiting;
• stomach cramps;
• kõhulahtisus;
• ärrituvus;
• ärevus;
• depressioon;
• keskendumisraskused;
• sleep disturbances.

How quickly does carbohydrate hangover manifest itself?

The first signs of such a condition come a week to a month after frequent meals with excess carbohydrates. Symptoms can last for several hours or even days and go away for a while when a person eats dessert. Soon, the desire for a sweet treat escalates again.

The severity of a carbohydrate hangover can vary depending on the amount of foods containing these substances consumed, individual metabolism and other factors.

What causes a carbohydrate hangover?

The exact cause of carbohydrate hangover is not fully understood. It is thought that an increase in insulin levels may contribute to the development of a carbohydrate hangover.

The body breaks down carbohydrates into glucose. It is a type of sugar and the main source of energy for the body. Its high level triggers a special regulation aimed at lowering it. This is mainly due to the production of insulin.

The hormone helps move glucose from the bloodstream into the cells, where it can be used for energy. Its excess can cause a number of symptoms including fatigue, headache and dizziness.

How to prevent a carbohydrate hangover

Limit your intake of simple carbohydrates. Favor foods that contain complex substances (cereals, whole-grain and rye bread, vegetables). They are digested more slowly, which helps prevent blood sugar spikes and insulin production.

Stick to a balanced diet. Eating a proper diet and maintaining a balance of proteins, fats and carbohydrates also keeps blood sugar levels stable and prevents carbohydrate hangovers.

Get proper sleep. Getting enough sleep will help your body recover from the negative effects of excessive consumption of simple carbohydrates.

Kuidas ravida

If you do experience a carbohydrate hangover, there are a number of things you can do to alleviate your symptoms, including:

Drinking plenty of fluids. Drinking plenty of water or sports drinks can help restore hydration to your body and relieve headaches and fatigue.

Seek medical attention. If your symptoms don’t go away after a few days, see a specialist.