What do cookies, cakes, candy, pasta, bread, fruit and vegetables have in common? Carbohydrates! Although they all fall into the same category of macronutrients, not all carbohydrates are created equal. You’ve probably heard of simple and complex carbohydrates, but understanding the difference can have a big impact on your health.
Here’s the breakdown: simple carbohydrates, found in foods like cakes, cookies, candies and sugary drinks, are digested quickly and cause blood sugar spikes. In contrast, complex carbohydrates – found in fruits, vegetables, whole grains, nuts and seeds – digest more slowly and provide steady energy. As a dietitian, I recommend prioritizing complex carbohydrates over simple ones for better overall health.
But how do you know if you are eating too many carbohydrates? Ahead, we’ll explore how many carbs you should aim for daily, what counts as “too many,” and eight warning signs that could indicate you’re overdoing it.
How many carbohydrates should you eat per day?
For someone following a standard 2,000 calorie diet 2020-2025 US Dietary Guidelines recommends that 45-65% of your daily calories come from carbohydrates. This translates to about 900-1200 calories or 225-325 grams of carbohydrates per day.
Carbohydrates are a vital macronutrient because they act as the body’s primary source of energy, fueling everything from daily activities to brain function. They are also found in some of the healthiest foods that we should be eating more of, such as fruits and vegetables. Not eating enough carbohydrates can lead to low energy, brain fog and low mood.
However, the need for carbohydrates varies greatly depending on factors such as medical history, activity level and health goals. For a personalized recommendation, it is best to consult with a registered dietitian.
Signs that you may be eating too many carbohydrates
If you are not very active or exceed the recommended amount of daily carbohydrates, you may be consuming too many. Although it can be hard to pin down, here are eight signs that may indicate you’re overdoing it on carbs.
Weight gain
Have you ever noticed that your clothes feel a little tight or that the number on the scale is creeping up? Consuming too many simple carbohydrates – such as pizza, chips and sweets – can lead to weight gain. These refined carbohydrates are often easy to overeat and lack important nutrients. Let’s be honest, when was the last time you measured out a proper portion of chips? Chances are you’ve found yourself mindlessly munching straight out of the bag.
Research backs this up. A study found that increasing daily intake of starches or added sugars by just 100 grams (about 3.5 ounces) was linked to a weight gain of 2 to 3.3 pounds over four years. Although 100 grams may sound like a lot, it is surprisingly easy to reach. For example, 100 grams of pasta is about 1½ servings, an amount that many of us already put on our plate.
On the other hand, the same study also showed that participants who increased their intake of whole grains, fruits and vegetables experienced weight loss. This shows the importance of prioritizing fiber-rich, complex carbohydrates to support a healthy weight.
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High blood sugar
Whether you’re sipping sweet tea, cracking a soda, slurping a Frappuccino or sniffing cookies, refined carbohydrates can cause your blood sugar to spike. When you eat carbohydrates, your body breaks them down into glucose, a form of sugar that enters the bloodstream. Glucose is important for fueling your body, but consuming too much and not the right kind can lead to constant spikes. This overtime can lead to high blood sugar levels, triglycerides, and chronic health conditions like type 2 diabetes.
To support balanced blood sugar levels, limit sugary treats and choose complex carbohydrates like whole grains and fruit instead.
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Bloating and constipation
Feeling bloated or backed up? Eating too many refined carbohydrates, such as white bread and sugary snacks, can crowd out fiber-rich foods that support healthy digestion.
High-fiber foods such as fruits, vegetables, whole grains, nuts, and seeds are essential to keep things running smoothly. Fiber not only prevents constipation but also promotes the growth of healthy gut bacteria and helps food move more easily through the digestive tract and prevents bloating.
If your diet is heavy on refined carbohydrates, try swapping them for fiber-packed options. For example, swap crackers or pretzels for an apple or celery.
Never feel satisfied
Do you feel like you’re always hungry even after just finishing a meal? It could be because you’re eating too many refined carbohydrates, which don’t do a good job of keeping you full. Refined carbohydrates lack the fiber and water content that promotes fullness and satiety.
For example, a cup of cooked oatmeal (a complex carbohydrate) is 83% water, plus 4 grams of filling fiber and 5 grams of protein—perfect for keeping you full longer. On the other hand, a cup of frosted cereal (a refined carbohydrate) has only 1 gram of fiber and 2 grams of protein, so you’ll probably be reaching for seconds or a snack soon after.
To stay satisfied longer, choose fiber-filled, water-packed foods like fruits (like melons, berries, apples) and vegetables (think leafy greens, cucumbers, celery).
Low energy
If your plate is mostly filled with refined carbohydrates, you may be missing out on important energy-boosting nutrients found in protein-rich foods. Nutrients like ironfound in beef, seafood, lentils and beans, helps transport oxygen throughout the body and supports energy levels. Eating too many refined carbohydrates and not enough protein-rich foods can lead to feelings of fatigue and potential micronutrient deficiencies.
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Skin rash
We all want dew-free, radiant, blemish-free skin, but when a pimple pops up, it’s easy to blame your skin care routine. But before you throw your multi-step regimen out the window, take a closer look at your diet, it could be to blame.
Science shows that high-glycemic foods such as sugary snacks and refined carbohydrates are a likely culprit behind recurring breakouts. These foods can cause inflammation that causes acne and can even make it worse.
Cavity
Going to the dentist is not exactly everyone’s favorite pastime, and according to one investigation about a third of Americans avoid it altogether. Yet research tells us that eating too much sugar (aka refined carbs) is the number one cause of cavities. Experts recommend limiting sugar intake to protect your smile.
American Dental Association explains when you eat carbohydrate-rich foods, bacteria in your mouth feed on them and produce acids, which weaken the enamel. This can lead to damage to your pearly whites and cause cavities over time.
Depression
New research have found a link between high sugar intake and increased risk of depression in adults, suggesting that too much sugar can negatively affect mental health. Although depression should always be treated by a professional, making dietary changes such as cutting back on sugar can help.
On the other hand, others studies also shows that eating colorful, nutritious foods like fruits and vegetables can actually boost your mood. Eating eight or more servings of fruit and vegetables each day resulted in people feeling happier, improving their well-being and feeling satisfied. So don’t forget to grab something colorful today!
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