Your body runs on glucose. Your brain especially needs it to work normally, and you can't give less glucose. Carbohydrate can be broken down into glucose (sugar) so that you can eat it right away.

Your body can also break down and use fat to meet some of the same needs, but not all. Moreover, the fat used as fuel will produce ketone compounds, which will increase the acid level in blood, which will be harmful to health in the long run.

Don't give up carbohydrates to lose weight.

Because carbohydrates are an energy source, they can keep you strong during exercise. Therefore, experts suggest that taking carbohydrates and protein 65438+ 0-3 hours before exercise can make your sports performance better.

High-quality carbohydrates include berries, vegetables and whole grains, because they are rich in vitamins, fiber and antioxidants and are very important for health.

Whole grains contain fatty acids, magnesium, vitamin B, folic acid and zinc. Fruits and starchy vegetables also have these substances, as well as plant nutrients such as flavonoids and carotenoids, which can help you prevent diseases. If you don't eat carbohydrates, you also lose these nutrients.

Eat less simple carbohydrates.

Sugar is a pure simple carbohydrate. Because their molecules are very small, they are particularly easy to be decomposed and utilized by your body. This means that they will quickly raise your glucose level (blood sugar) and make it easier for you to gain weight.

Any candy, cakes and desserts contain a lot of simple carbohydrates, so it is better to eat less. They are your natural enemies to lose weight.

Eat more complex carbohydrates.

By combining simple carbohydrates together, you will get complex carbohydrates with large molecules. Your body must first break them down into simple carbohydrates, and then break them down into glucose for use.

This means that the whole process takes longer, your blood sugar rises more slowly, and it is unlikely to become fat immediately. Excellent representatives of complex carbohydrates include miscellaneous grains bread, pasta, beans, potatoes and other vegetables.

Why does it feel okay to give up carbohydrates once in a while?

Before your body converts the remaining glucose in carbohydrates into fat, it will be stored in your liver as glycogen. This will allow your body to function normally between meals.

But the liver can only store nutrients for about one day at a time. So many people can live without carbohydrates for one day, but they can't live the next day.

What are the consequences of too many carbohydrates?

If you eat too much carbohydrates, your blood sugar level will become too high.

This will make your body produce more insulin, which will tell your cells to store excess glucose as fat. It can lead to obesity, diabetes and other related health problems.

What are the consequences of too little carbohydrate?

If you don't have enough carbohydrates in your diet, you may suffer from constipation due to lack of fiber and nutrition.

Your body is also forced to use protein or fat as energy. Protein is a part of the human body. If you use them as fuel, you may not have enough surplus to make more cells and keep them healthy.

For example, the skin needs a lot of protein. If you take up protein's share of your face, you will easily get wrinkles. For example, bones also need protein's support. If they are less, you will be more prone to osteoporosis.

How many carbohydrates should I eat?

The amount of carbohydrates you need depends on your gender, size and degree of exercise, and will also change with age.

Generally speaking, half of your daily calories should come from carbohydrates in fruits, vegetables, grains, beans and dairy products. Be sure to eat healthy and complex carbohydrates and eat less simple carbohydrates.

Is a low-carbohydrate diet healthy?

Theoretically, the reduction of carbohydrates means the reduction of sugar. Ketogenic diet has been proved to help some people lose weight and control blood sugar in a short time.

But these diets contain a lot of protein, and your body may need to use stored calcium to digest it.

In addition, over time, digesting a large amount of protein will cause difficulties to the kidneys. You will also tend to eat more saturated fat than carbohydrates, which is unhealthy in the long run.