Carbohydrates are one of the important nutrients for the human body. Many people stay away from carbohydrates in order to lose weight. But actually, kbalance of nutritional intake needs to be considered. KLack of carbohydrates can actually interfere with health.
The main benefit of carbohydrates for the body is to provide energy for activities, from breathing to walking. In addition, carbohydrates also function to prevent disease and maintain weight, especially complex carbohydrates derived from rice and wheat, fruits, vegetables, and nuts.
The Ministry of Health of the Republic of Indonesia recommends consuming carbohydrates between 350-390 grams per day for men, and 300-320 grams per day for women.
Carbohydrate deficiency can occur if you limit your carbohydrate intake or follow a low-carb diet to lose weight.
Effects of Carbohydrate Deficiency
Lack of carbohydrates can cause various health problems, ranging from headaches, feeling weak, to being susceptible to disease. The impact of carbohydrate deficiency can occur in the short and long term. Here is the explanation:
Short-term
In the short term, a lack of carbohydrates can lead to ketosis, which is a condition when the body uses fat as an energy source. Symptoms of ketosis include headaches, weakness, dehydration, nausea, dizziness, and irritability.
Ketosis can cause a buildup of ketone compounds in the body. In the long term, this buildup of ketones can cause serious health problems, such as acidosis, coma, and even death.
Long-term
Lack of carbohydrates continuously will also have long-term effects on health, namely:
- Nutritional deficiency.
- High cholesterol. This is because people who are on a low-carbohydrate diet will generally replace their intake with foods high in fat or protein. This diet can increase cholesterol levels in the blood, so the risk of heart disease and stroke will also increase.
- Blood vessel damage.
- Increased risk of getting cancer.
- Easy to lose weight.
Overcoming Carbohydrate Deficiency
The first thing to do when experiencing a carbohydrate deficiency is to meet your daily carbohydrate intake, by:
- Eat fresh vegetables and fruits. Fruits and vegetables also contain lots of fiber, which can keep you full for longer.
- Eat a variety of healthy foods with balanced nutrition, meaning they must contain complex carbohydrates, protein, healthy fats, vitamins, minerals, fiber, and adequate amounts of fluids.
- Consume milk and its processed products. Apart from being a source of carbohydrates, milk is also an excellent source of protein, vitamins, and calcium.
- Eat foods made from whole grains or rice bran.
- Limit your intake of simple carbohydrates. Carbohydrates of this type are found in many sweet foods, such as ice cream or ice cream
If you have been following a diet that limits carbohydrate intake, you should consult a nutritionist. The doctor will thoroughly examine your nutritional status and condition, then provide recommendations for a healthier diet and according to your health condition. If necessary, the doctor will also provide supplements or drugs to improve nutritional status.
