"Waking up hungry without having a period"... Is that a sign of carbohydrate deficiency?

Most people dieting to achieve a slim figure consider carbohydrates and sugar to be evil.

Carbohydrates are the number one avoided food, but they are essential for hormone production and nutrition. It is common knowledge that eating too much sugar is not good. Sugar is associated with diabetes, high blood pressure, heart disease, cancer, tooth erosion, depression, and more. Even so, sugar still has value. The American media 'HuffPost' examined why carbohydrates are necessary for the body.

 

Jessica Jagger, a nutritionist specializing in eating disorders, said, "Carbohydrates and sugar are vital to our bodies," and added, "Restricting carbohydrates can lead to malnutrition, fatigue, mood swings, gastrointestinal issues, and hormonal changes."

Sports nutrition specialist dietitian Kara Havstreit said, "Carbohydrates and sugars have been unfairly demonized for years, but in reality, that's not the case," adding, "Nutrition involves subtle differences."

Carbohydrates are an essential intake for athletes and can provide minerals and fiber. Glucose is an energy source needed by the body and brain. Glucose, a type of sugar, is also found in carbohydrates. Harbist stated, "The brain, organs, and skeletal muscles need to be properly fueled to perform well during high-intensity endurance exercise."

 

The body can utilize fat reserves instead of carbohydrates, but the metabolic pathway is less efficient compared to carbohydrates, requiring time and training. Simple carbohydrates (commonly known as sugar) are effective in aiding activity.

Carbohydrates are stored as glycogen in muscles and the liver, enhancing their function. If athletes do not consume an adequate amount of carbohydrates, glycogen stores may become depleted, potentially leading to a decline in athletic performance.

Carbohydrates are broken down into glucose, the fastest fuel for muscle contraction, and are more efficient because they use less oxygen compared to other food sources. An increase in muscle glucose availability helps prevent hypoglycemia during exercise.

Carbohydrates, due to their molecular structure that attracts water, help the body absorb water. Carbohydrates assist in the influx of salt and water into the bloodstream. Sugar stimulates appetite and thirst, helping to maintain blood sugar balance and prevent dehydration.

 

How much carbohydrate should I eat?

 

Food can help maximize exercise and enjoyment. Nutritionists advised that simple low-fiber carbohydrates before and after exercise are good for reducing the risk of gastrointestinal issues, and complex carbohydrates (including protein) are beneficial for recovery.

Simple carbohydrates include fruits, bagels, waffles, white bread, electrolyte drinks (including sugar), juice, and crackers. Complex carbohydrates include beans, potatoes, corn, peas, oats, brown rice, and quinoa.

 

Havstreet said, "If you're not hungry after exercise, it's better to choose easy-to-consume options like a protein recovery shake or chocolate milk," and added, "You should experiment to find what works best for you."

How can I tell if I am consuming enough carbohydrates and sugars to fuel my body and exercise? He said, "Hunger is normal, but you should eat enough to avoid craving food or feeling depleted."

Symptoms such as frequently feeling hungry, not recovering from exercise, low blood sugar, constantly thinking about food, waking up hungry at night, getting injured often, losing hair, and losing menstrual cycles are signs that you are not consuming enough carbohydrates.

 

 

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They say they're doing a carbohydrate diet.

It cannot be completely excluded.

It's called an energy source.

Eat in moderation,

It's nice as a chocolate snack in the middle.