Carbohydrates are nutrients found primarily in herbal food sources. Fruits, vegetables, nuts, seeds, grains, and legumes all contain carbohydrates. These nutrients are also found in dairy products, but meat and eggs are important sources of carbohydrates. High dependence on carbohydrates in your diet can have many adverse effects on your health.
- Links between excessive consumption of carbohydrates have been established on the development of overweight and obesity among children and adolescents in industrialized countries.Excessive carbohydrate intake, particularly of added simple carbohydrates, such as drinks (fruit juice, sodas) is involved in the development of overweight and obesity in children and adolescents.
- Excessive consumption of carbohydrates, especially simple carbs is one of the causes of diabetes, cardiovascular disease and some cancers in adults.
- Sugar consumption such as sucrose, a fermentable carbohydrate, is also a known risk factor of all, in the development of dental caries.
The alternatives and control measures for carbohydrate consumption are;
- Limiting refined carbs. -They provide little nutrients that may cause you to feel hungrier more quickly.
- Consuming whole grains. -They provide nutrients and fiber and will keep you full for longer periods of time.
- Focusing on saturated fat.- Some foods are low in carb but are highly saturated with fats. Some low-carb diets allow unlimited amounts of high fat and saturated fat foods like fatty meats, cream, cheese, butter, creamy dressings, and oil.
- Practising portion control.- Carbs restriction in your diet can be very limiting hence making you feel like eating larger portions to fill up. A diet with an average amount of carbs will contain more variety and therefore, you can avoid eating too much of any particular food. Taking vitamins.- Most of the restrictive low-carb diets lack vital vitamins and minerals. While limiting carbohydrates, it is important that you talk to your doctor about taking a multivitamin.