Simple carbohydrates, found in foods such as cookies, cakes, chocolate and sugary drinks, are quickly digested and cause sharp fluctuations in blood sugar levels.
In contrast, complex carbohydrates found in fruits, vegetables, whole grains, nuts and seeds are digested more slowly, providing a steady supply of energy.
Since excess simple carbohydrates can lead to serious health problems, it is worth giving preference to complex carbohydrates.
Here are the main signs that you have too many simple carbohydrates in your diet.
Weight gain
Increasing your starch or added sugar intake by even 100 grams per day can lead to weight gain. Research shows that 100 grams over two years can lead to a weight gain of as much as 4 kilograms.
Bloating and constipation
Due to the excessive amount of refined carbohydrates (white bread, sweets, etc.), you may not notice the absence of fiber-rich foods in your diet, and they, in turn, are a guarantee of healthy digestion.
The thing is, fiber is a reliable means of preventing constipation and is also a prerequisite for the growth of beneficial intestinal bacteria. Thus, it helps food pass through the digestive tract and protects against bloating.
Problems with teeth
Dental problems (the most common being tooth decay) are also often a consequence of excessive sugar consumption.
Bacteria living in the mouth feed on carbohydrates and produce acids that destroy tooth enamel.
This is the reason why you are forced to visit the dentist more often than you would like.
Lack of energy
If your diet consists mainly of carbohydrate foods such as pizza, dumplings and sandwiches, you may notice a constant feeling of fatigue.
It's all about the lack of important nutrients like protein and iron, which are needed to maintain energy levels. They can be found in animal products, legumes, and seafood, and a lack of them can lead to general fatigue and decreased performance.
Constant feeling of hunger
If you feel hungry immediately after eating, it may also be a sign of too many refined carbohydrates in your diet.
These foods are often stripped of fiber and water, making them less filling.
For example, a serving of cooked oatmeal contains about 83% water and is a source of fiber and protein, which helps you stay full for a long time. In contrast, a serving of sugary breakfast cereal may contain significantly less fiber and protein, so hunger will return very quickly.
Author: Elena Shimanovskaya