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Jakarta, clubnet Indonesia
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Carbohydrate
is one of the important macronutrients that the body needs as the main source of energy.However, do not excessive because there are a number of dangers of excess carbohydrates in the body.
Quote
Eat this, not that!
, there are two types of carbohydrates, namely simple carbohydrates that are quickly digested and can cause surge in blood sugar.Then there is complex carbohydrates that are digested more slowly and provide stable energy.
Although carbohydrates are needed, excessive consumption can cause various health problems.
The danger of excess carbohydrates
For daily consumption, you should choose the old complex carbohydrate type.As for the daily intake limit, the US 2020-2025 diet guidelines recommend that 45-65 percent of daily calories come from carbohydrates.
Calorie requirements 2,000 calories per day, for example, means you need carbohydrates of 900-1,200 calories or 225-325 grams per day.
Try daily consumption does not exceed these recommendations.Here are some of the dangers of excessive carbohydrate consumption that you need to be aware of.
1. Trigger weight gain
One of the most common impacts of excess carbohydrates is weight gain.This is especially if you often consume simple carbohydrates, such as chips and sweet foods that trigger excessive meals.
This type of carbohydrate tends to be low in nutrition and high calorie.A study shows, an increase in consumption of starch or additional sugar as much as 100 grams per day can cause weight gain 1 to 1.5 kilograms in four years.
Conversely, increased consumption of complex carbohydrates such as whole grains, fruit, and vegetables actually helps lose weight.
2. Risk of high blood sugar
Excess carbohydrates can cause rapid surge in blood sugar.When carbohydrates are digested, the body converts it into glucose that enters the bloodstream as a source of energy.
However, excessive consumption of glucose derived from simple carbohydrates can cause unstable blood sugar levels.If this condition takes place continuously, potentially triggers insulin resistance and increases the risk of developing type 2 diabetes.
3. Digestive disorders
If you often experience constipation or difficulty defecating, it could be one of the causes is excess carbohydrates.Processed carbohydrates such as white rice and white bread are usually low in fiber, so it does not help launch digestion.
As a result, food is difficult to digest well in the intestine and cause flatulence or uncomfortable.Reported from
NDTV
, replacing processed carbohydrates with fermented foods such as tempeh and yogurt that are good for intestinal health can help overcome this problem.
4. Dental Caries
Carbohydrates, especially those containing starch such as chips and paste, can be broken down by saliva into simple sugar.This sugar then becomes a food for bacteria in the mouth that produces acids.
The acid then damages the tooth enamel and causes tooth decay or caries.In addition to reducing carbohydrate consumption, brushing teeth after eating is also important to prevent tooth decay.
5. Acne and other skin problems
Excess processed carbohydrates also have a bad impact on skin health.Excessive consumption of sugar and carbohydrates can trigger insulin surges.
This surge is what causes inflammation of the skin, until finally acne appears, premature aging, wrinkles, and uneven skin color.
Excess carbohydrates can trigger
Glycation
, namely the process when sugar damages collagen and elastin, two important proteins that maintain the elasticity and tightness of the skin.We recommend that you reduce the intake of sugar and processed carbohydrates if you want to stay young.
(rea/els)
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