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 nutritional 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, ranging 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 350-390 grams of carbohydrates per day for men, and 300-320 grams per day for women.
Carbohydrate deficiency can occur if you limit your intake of carbohydrates or carry out a low-carb diet to lose weight.
Carbohydrate Deficiency Effects
Lack of carbohydrates can cause various health problems, ranging from dizziness, the body feels weak, to susceptible to disease. The impact of carbohydrate deficiency can occur in the short and long term. The following is the explanation:
Short-term
In the short term, carbohydrate deficiency 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 accumulated ketones can cause serious health problems, such as acidosis, coma and even death.
Long-term
Lack of carbohydrates continuously will also have a long-term impact on health, namely:
- Nutritional deficiencies.
- 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. A diet like this 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 getting cancer.
- Weight gain goes up and down.
Overcoming Carbohydrate Deficiency
The first thing to do when experiencing carbohydrate deficiency is to meet your daily carbohydrate intake, by:
- Eating fresh vegetables and fruits. Fruits and vegetables also contain lots of fiber, which can make you full for longer periods.
- Eating a variety of healthy foods with balanced nutrition, meaning that they must contain complex carbohydrates, protein, healthy fats, vitamins, minerals, fiber, and fluids in sufficient quantities.
- Consuming 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 wheat or rice bran.
- Limit your intake of simple carbohydrates. Carbohydrates of this type are found in many sweets, such as ice cream or
If you have been eating a diet that has limited carbohydrate intake, you should consult with a nutritionist. Your doctor will check your nutritional status and condition thoroughly, then give you a recommendation for a healthier diet that suits your health condition. If necessary, the doctor will also provide supplements or medicines to improve nutritional status.
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