Carbohydrates, while an important part of our diet, can be harmful when consumed excessively or in the wrong forms. Here are the top 5 reasons why carbohydrate consumption can be detrimental to our health:
1. Blood Sugar Spikes and Insulin Resistance
When we eat carbohydrates, especially simple or refined ones, our body breaks them down into glucose. This causes our blood sugar levels to rise quickly. In response, our pancreas releases insulin, a hormone that helps cells absorb glucose from the bloodstream[1].
Here’s how it works:
- We eat carbs
- Our digestive system breaks them down into glucose
- Glucose enters our bloodstream
- Our pancreas releases insulin
- Insulin helps our cells absorb glucose
However, when we consistently eat too many carbs, especially the refined kind, our cells can become less responsive to insulin. This is called insulin resistance. When this happens, our body needs to produce more and more insulin to keep blood sugar levels in check. Over time, this can lead to type 2 diabetes[1].
2. Weight Gain and Obesity
Eating too many carbohydrates, particularly those from sugary foods and drinks, can contribute to weight gain. When we consume more carbs than our body needs for energy, the excess is converted to fat and stored in our body[2].
The process goes like this:
- We eat more carbs than we need
- Our body uses what it can for energy
- The leftover carbs are converted to fat
- This fat is stored in our body, leading to weight gain
Additionally, foods high in simple carbs often don’t make us feel full for long. This can lead to overeating and further weight gain[2].
3. Increased Risk of Heart Disease
A diet high in refined carbohydrates and added sugars can increase our risk of heart disease. When we eat too many of these foods, it can lead to high levels of triglycerides (a type of fat) in our blood[3].
Here’s what happens:
- We eat lots of refined carbs and sugars
- Our liver converts the excess into triglycerides
- These triglycerides circulate in our blood
- High levels of triglycerides can contribute to the buildup of plaque in our arteries
- This plaque buildup can lead to heart disease
Moreover, the insulin resistance caused by excessive carb intake can also contribute to heart disease by promoting inflammation and other harmful processes in our body[3].
4. Negative Impact on Gut Health
Our gut is home to trillions of bacteria, known as our gut microbiome. These bacteria play a crucial role in our overall health. However, a diet high in simple carbohydrates and low in fiber can negatively affect our gut health[1].
Here’s how:
- We eat lots of simple carbs and not enough fiber
- The “bad” bacteria in our gut thrive on these simple carbs
- The “good” bacteria, which prefer fiber, don’t get enough food
- This imbalance in our gut bacteria can lead to various health issues
A healthy gut microbiome is linked to better digestion, stronger immunity, and even improved mental health. By eating too many simple carbs and not enough complex, fiber-rich carbs, we may be harming this delicate balance[1].
5. Increased Risk of Certain Cancers
Some studies suggest that a diet high in refined carbohydrates and added sugars may increase the risk of certain types of cancer. This is thought to be due to several factors[4].
First, excess carb intake can lead to obesity, which is a risk factor for many cancers. Second, high blood sugar levels and insulin resistance can promote inflammation and cell growth, which may contribute to cancer development[4].
The process might look like this:
- We consistently eat too many refined carbs
- This leads to high blood sugar and insulin levels
- These conditions can promote inflammation in our body
- Inflammation and excess insulin can encourage abnormal cell growth
- Over time, this may increase our risk of certain cancers
It’s important to note that while these mechanisms are supported by some research, more studies are needed to fully understand the link between carbohydrate intake and cancer risk[4].
In conclusion, while carbohydrates are an essential part of our diet, consuming too many, especially from refined sources, can have serious health consequences. By understanding these risks, we can make more informed choices about the types and amounts of carbohydrates we eat. Remember, it’s not about eliminating carbs entirely, but rather choosing complex, fiber-rich carbs from whole grains, fruits, and vegetables, and limiting our intake of refined carbs and added sugars[1][2][3][4].
Citations:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9505863/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6265656/
[3] https://www.medicalnewstoday.com/articles/how-bad-are-carbs-really
[4] https://my.clevelandclinic.org/health/articles/15416-carbohydrates
[5] https://nutritionsource.hsph.harvard.edu/carbohydrates/
[6] https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates
[7] https://www.webmd.com/diet/whats-the-difference-between-good-and-bad-carbs
[8] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
For your consideration, here is a top 20 selection of foods with the lowest amount of carbohydrates:
Animal Products
- Eggs: 0.6g per large egg[4]
- Chicken breast: 0g per 3 oz serving[4]
- Beef sirloin: 0g per 3 oz serving[4]
- Salmon: 0g per 3 oz serving[4]
- Tuna: 0g per 3 oz serving[4]
Vegetables
- Spinach: 1.4g per 100g serving[2]
- Lettuce (iceberg): 1.8g per 100g serving[2]
- Zucchini: 2.11g per 100g serving[2]
- Cucumber: 3.1g per 100g serving[2]
- Celery: 1.4g per 100g serving[2]
- Asparagus: 1.78g per 100g serving[2]
- Cauliflower: 2.97g per 100g serving[2]
Fruits
- Avocado: 8.5g per 100g serving (about 1/2 an avocado)[1]
- Watermelon: 5.5g per 1/2 cup serving[3]
- Strawberries: 6.5g per 1/2 cup serving[3]
- Cantaloupe: 6.5g per 1/2 cup serving[3]
- Blackberries: 7g per 1/2 cup serving[3]
Other
- Alfalfa sprouts: 0.2g per 100g serving[2]
- Olive oil: 0g per tablespoon[4]
- Butter: 0g per tablespoon[4]
This list provides a variety of low-carb options across different food groups. The vegetables and fruits listed are particularly low in carbohydrates while still offering essential nutrients. Animal products like eggs, chicken, beef, and fish are naturally very low in carbs and high in protein. Remember that serving sizes can vary, so it’s important to consider portion sizes when planning meals.
Citations:
[1] https://www.webmd.com/diet/ss/slideshow-low-carb-fruits
[2] https://www.healthline.com/health/food-nutrition/low-carb-fruits-and-vegetables
[3] https://www.canr.msu.edu/news/low_carb_fruits_15_grams_or_less_per_serving
[4] https://www.medicalnewstoday.com/articles/321545
[5] https://www.healthline.com/nutrition/healthy-low-carb-foods
[6] https://nutritionsource.hsph.harvard.edu/carbohydrates/
[7] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
[8] https://www.webmd.com/diet/whats-the-difference-between-good-and-bad-carbs
Before you leave, all information displayed here is not medical advice. Do your own due diligence.
Do not blindly assume all foods are the same.
The subject of carbs is not as simple as high or low carb.
Check back every once in a while to see other related articles being published on this website. Thanks for reading!
