What do cookies, cakes, candy bars, pasta, bread, fruits and vegetables have in common? Carbohydrates! Although they all fall into the same macronutrient category, 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 cookies, cakes, candy and sugary drinks, are quickly digested and cause spikes in blood sugar. In contrast, complex carbohydrates found in fruits, vegetables, whole grains, nuts and seeds are digested more slowly, providing consistent energy. As a dietitian, I recommend prioritizing complex carbohydrates over simple ones for better overall health.
But how do you know if you’re eating too many carbs? We’ll further explore how many carbs you should eat daily, what’s considered “too much,” and eight warning signs that might indicate you’re overdoing it.
In this article
How many carbs should you eat per day?
For someone following a standard 2,000 calorie diet, the US Dietary Guidelines 2020-2025 recommend that 45 to 65 percent of your daily calories come from carbohydrates. This equates to approximately 900 to 1,200 calories or 225 to 325 grams of carbohydrates per day.
Carbohydrates are an essential macronutrient because they are 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 eat more of, like fruits and vegetables. Not eating enough carbs can lead to low energy, brain fog, and low mood.
However, carbohydrate needs vary widely depending on factors such as medical history, activity level and health goals. For a personalized recommendation, it is best to consult a dietitian.
Signs You May Be Eating Too Many Carbs
If you’re not very active or exceed the recommended amount of carbohydrates per day, you might be consuming too many. Although it can be difficult to identify, here are eight signs that might suggest you’re overdoing it with carbs.
Weight gain

Have you ever noticed that your clothes are a little tight or that the number on the scale is increasing? Consuming too many simple carbohydrates, such as pizza, chips, and sugary treats, can lead to weight gain. These refined carbohydrates are often easy to overeat and lack essential nutrients. Let’s be honest, when was the last time you measured out a good portion of chips? Chances are you’ve found yourself mindlessly snacking straight from the bag.
Research backs this up. A study found that an increase in daily intake of added starch or sugar of 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 seem like a lot, it’s surprisingly easy to achieve. For example, 100 grams of pasta is about 1½ servings, an amount that many of us already put on our plates.
On the other hand, the same study also showed that participants who increased their intake of whole grains, fruits, and vegetables lost weight. This shows the importance of prioritizing complex, fiber-rich carbohydrates to maintain a healthy weight.
High blood sugar


Whether you’re sipping sweet tea, opening a soda, sipping a Frappuccino, or munching on cookies, refined carbs can spike your blood sugar. When you eat carbohydrates, your body breaks them down into glucose, a form of sugar that enters your bloodstream. Glucose is essential for fueling your body, but consuming too much and not the right kind can lead to constant spikes. These extra hours can lead to high blood sugar, triglycerides, and chronic health conditions like type 2 diabetes.
To maintain balanced blood sugar levels, limit sugary treats and instead opt for complex carbohydrates like whole grains and fruits.
Bloating and constipation


Do you feel bloated or pent up? Eating too many refined carbohydrates, like white bread and sugary snacks, can crowd out fiber-rich foods that support healthy digestion.
Foods rich in fiber, such as fruits, vegetables, whole grains, nuts and seeds, are essential for our activities to run smoothly. Fiber not only prevents constipation, but also promotes the growth of healthy gut bacteria and helps food move through your digestive tract more easily, preventing bloating.
If your diet is high in refined carbohydrates, try replacing them with fiber-rich options. For example, replace crackers or pretzels with apple or celery sticks.
Never feel satisfied


Do you feel like you’re still hungry even after you’ve finished a meal? It might be because you’re eating too many refined carbs, which don’t fill you up well. Refined carbohydrates lack the fiber and water content that promote satiety and feelings of fullness.
For example, a cup of cooked oatmeal (a complex carbohydrate) is 83% water, plus 4 grams of satiating fiber and 5 grams of protein – perfect for keeping you fuller for longer. On the other hand, a cup of frosted flakes (a refined carbohydrate) contains only 1 gram of fiber and 2 grams of protein, so you’ll probably need seconds or a snack soon after.
To stay full longer, choose foods high in fiber and water like fruits (like melons, berries, apples) and vegetables (think leafy greens, cucumbers, and celery).
Low energy consumption


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 feeling tired and possible micronutrient deficiencies.
Rashes


We all want dewy, radiant, blemish-free skin, but when a pimple appears, it’s easy to blame your skincare routine. But before you throw your multi-step diet out the window, take a closer look at your diet—it could be the cause.
Science shows that high-glycemic foods, like sugary snacks and refined carbohydrates, are likely to blame for recurring breakouts. These foods can cause inflammation that causes acne and can even make it worse.
Cavities


Going to the dentist isn’t exactly everyone’s favorite activity, and according to one investigation about a third of Americans avoid it altogether. Again research tells us that eating too much sugar (i.e. refined carbohydrates) is the main cause of cavities. Experts recommend limiting sugar consumption to protect your smile.
American Dental Association explains that when you eat foods high in carbohydrates, the bacteria in your mouth feed on them and produce acids, which weakens enamel. This can damage your pearly whites and cause cavities over time.
Depression


New research found a link between high sugar consumption and an increased risk of depression in adults, suggesting that consuming too much sugar may have a negative impact on mental health. Although depression should always be treated by a professional, dietary changes, such as reducing sugar, can help.
On the other hand, others studies also show that eating colorful, nutrient-dense foods like fruits and vegetables can actually improve your mood. Eating eight or more servings of fruits and vegetables every day has made people feel happier, improving their well-being and sense of satisfaction. So don’t forget to grab something colorful today!
#Warning #Signs #Youre #Eating #Carbs