Carbohydrates are an important source of energy for the body, but the amount of consumption must be considered so as not to overdo it. Excess carbohydrates can cause health problems such as increasing the risk of heart disease. Remember to avoid consuming foods such as instant noodles that contain lots of carbohydrates in the long term to avoid negative health impacts.
Carbohydrates are one of the important nutrients that the body needs as an energy supply. The role of carbohydrates in maintaining body functions so that they work optimally requires careful attention to their intake. However, make sure Mama Papa does not consume excessive carbohydrates.
Ideally, carbohydrate intake is only about 45-65% of total daily calories. For example, if Mama Papa's daily calorie needs are 2,000 calories, then the carbohydrate intake that must be met is around 225-325 grams, or the equivalent of 900-1,300 calories. Remember that consuming excess carbohydrates is bad for health conditions and can increase the risk of serious diseases such as heart disease and diabetes. Therefore, make sure you intake carbohydrates in an amount that fits your body's needs to stay healthy.
7 Bad Effects of Excess Carbohydrates that Mama and Papa Need to Know:
1. Easily tired
Excessive consumption of carbohydrates can cause spikes in blood sugar which can decrease energy and cause fatigue and sleepiness. Certified nutritionists recommend consuming simple carbohydrates in combination with healthy foods that contain protein and fiber to slow the digestion of carbohydrates and limit blood sugar spikes.
2. Flatulence
How to avoid flatulence due to excessive consumption of carbohydrates - Look for carbohydrate foods that are high in fiber such as whole grains, fruits, vegetables, and nuts. This will help reduce gas production in the stomach and avoid flatulence and belching.
3. Get hungry easily
Just finished lunch, but already feeling hungry again? This can be caused by excessive consumption of carbohydrates. Excess carbohydrates can cause blood sugar levels in the body to increase rapidly, which in turn can cause the body to feel hungry faster than usual.
Quoting from Klikdokter, Vanda Sneth, RDN, spokesperson for the Academy of Nutrition and Dietetics explained that excess carbohydrates can cause the body to feel hungry more easily, especially if the carbohydrates consumed are processed types. Therefore, in order to maintain health and reduce the feeling of fast hunger, it is important to control the intake of carbohydrates in food.
4. Weight gain quickly
Uniquely, carbohydrates are a great source of calories, each gram contains 4 kcal. However, if consumed in excess, this can cause weight gain which can lead to obesity. Especially when combined with minimal physical activity, because carbohydrates that enter the body will only be stored as fat which causes weight gain.
5. Increases the risk of heart disease
Beware of the Bad Effects of Excess Carbohydrates on the Heart - Excess intake of carbohydrates can increase the risk of heart disease by raising blood sugar and increasing blood triglyceride fats. Increased blood fat is at risk of causing high cholesterol and can increase the risk of heart disease in the future if not treated immediately.
6. Risk of diabetes
Increasing consumption of carbohydrates can increase the risk of diabetes. This is because excessive consumption of foods that contain carbohydrates and sugar can increase blood sugar levels in the body. In the long term, excessive carbohydrate intake can lead to insulin resistance and type 2 diabetes.
7. Acne skin
The appearance of acne on the face can be caused by various factors, one of which is choosing inappropriate skincare. However, another factor that is often overlooked is the excess consumption of carbohydrates.
High carbohydrate content in foods such as flour and sugar can increase blood sugar levels quickly. This increase in blood sugar levels can trigger inflammation of the skin and cause the skin to tend to be oily, which in turn can cause acne. Therefore, it is important to eat healthy and nutritionally balanced foods in order to maintain overall skin and body health.
Now is the time for us to take control of our health and make conscious choices about what we put into our bodies. By being aware of the negative effects of consuming too many carbohydrates and making an effort to eat a balanced diet that is nutritious, we can ensure that our bodies function properly and stay away from any possible health risks. So, let's commit to taking care of ourselves and those we care about, and work towards a healthier lifestyle.