In the world of nutrition, carbohydrates have gotten a bad name thanks to the popularity of low-fat diets. However, carbohydrates aren't bad for you -- when you eat them in the proper amounts. Just as too little carbohydrates can be harmful to your body, eating too many carbohydrates can cause adverse side effects, some of which can contribute to conditions like diabetes. Knowing the right intake helps you use this nutrient wisely.
Significance
Carbohydrates is the group name for foods that your body breaks down into sugars. The term sugar does not have to have negative connotations. Sugar gives your cells energy and also helps your body completely metabolize fats. Without enough carbohydrates, you may experience symptoms like lack of energy, nausea and irritability. Carbohydrates are present in a variety of foods, including grains, vegetables, fruits and dairy products. However, simple carbohydrates contain single sugar units that are easily broken down, such as candy, cookies and sodas, that give carbohydrates a bad name because they also are high in calories and fat.
Obesity
A diet that is chronically high in carbohydrates is associated with increased risk for obesity, Carbohydrates contain calories -- about four calories per gram, Mayo Clinic reports. Eating too many carbohydrates in your daily diet increases your calorie intake. When you take in more calories than you burn on a daily basis, you will gain weight. This is problematic because extra weight is associated with several health conditions, including diabetes and heart disease. This makes getting the right amount of carbohydrates in your daily diet a priority.
Increased Triglyceride Levels
One of the side effects of gaining weight due to increased carbohydrate intake is increased triglyceride levels. Triglycerides are a form of fats in your diet, similar to cholesterol that can cause plaque to build up in your arteries. When you have too many carbohydrates in your diet, your body cannot sufficiently break down fats into energy -- a process called oxidation. This causes a buildup of triglycerides in your blood, which is associated with health conditions like heart disease, diabetes and stroke.
Intake
To avoid harmful health effects associated with excess carbohydrate intake, the U.S. Department of Agriculture recommends limiting your intake to between 45 and 65 percent carbohydrates. Instead of simple sugars like most desserts, choose complex carbohydrates, including milk, fruits, vegetables and grains. These foods take longer for the body to break down, which can leave you feeling fuller for a longer time.
References
- ExRx.net: Carbohydrates; D. Ornish; 2007
- "The New York Times"; Carbohydrates Nutrition; May 2010
- American Diabetes Association: Hyperglycemia
- ABC News; Is the Low-Fat, High-Carb Diet Mantra a Myth?; October 2007
- USDA: Dietary Guidelines for Americans: Chapter 7 - Carbohydrates
- Mayo Clinic; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
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