Carbohydrates are one of the important nutrients for the human body. Many people stay away from carbohydrates with the aim of reducing weight. But actually, the balance of nutrient intake needs to be considered. Lack of carbohydrates can actually interfere with health.
The main benefit of carbohydrates for the body is providing energy for activities, from breathing to walking. In addition, carbohydrates also function to prevent disease attacks and maintain body 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 carbohydrate intake or do a low carbohydrate diet to lose weight.
Carbohydrate Deficiency Effects
Lack of carbohydrates can cause a variety of health problems, ranging from headaches, the body feels weak, to susceptible to disease. The impact of lack of carbohydrates can occur in the short and long term. The following is the explanation:
Short-term
In the short term, lack of carbohydrates can cause ketosis, a condition when the body uses fat as an energy source. Symptoms of ketosis include headaches, weakness, dehydration, nausea, dizziness, and easy emotions.
Ketosis can cause a buildup of ketone compounds in the body. In the long run, these accumulating ketones can cause serious health problems, such as acidosis, coma, and even death.
Long-term
Continued lack of carbohydrates will also have a long-term impact on health, namely:
Lack of nutrition.
High cholesterol. This is because people who are on a low-carb 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.
Damage to blood vessels.
Increased risk of cancer.
Easy weight up and down.
Overcoming Carbohydrate Deficiency
The first thing to do when experiencing a shortage of carbohydrates is to meet the daily carbohydrate intake, by:
Eat fresh vegetables and fruits. Fruits and vegetables also contain lots of fiber, which can keep you full for longer.
Consume a variety of healthy foods with balanced nutrition, meaning that they must contain enough complex carbohydrates, protein, healthy fats, vitamins, minerals, fiber, and fluids.
Eating milk and processed products. Aside from being a source of carbohydrates, milk is also a very good source of protein, vitamins and calcium.
Eating foods made from whole wheat or bran.
Limit simple carbohydrate intake. This type of carbohydrate is widely found in sweet foods, such as ice cream or
If you have been eating a diet that limits carbohydrate intake, you should consult a nutrition doctor. Your doctor will check your nutritional status and condition thoroughly, then give a recommended diet that is healthier and according to your health condition. If necessary, the doctor will also provide supplements or drugs to improve nutritional status.
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