Carbohydrate sensitivity is something that many people experience. Many of us suffer the effects of carbohydrate sensitivity and may not even know it, as it can be caused by a variety of things.
Some people have ill-effects due to the inability to digest carbohydrates. This would be considered more of a carbohydrate intolerance. These individuals lack the enzymes needed to break down and utilize carbohydrates.
Those with this condition will notice significant gastrointestinal problems, fatigue, brain fog, difficulty losing weight and hormone imbalances.
Others have negative effect on their blood sugar. This is another form of carbohydrate sensitivity known as insulin-sensitivity. These individuals experience an immediate and strong insulin response when consuming carbohydrates. This often causes a spike in blood sugar, followed by a low blood sugar crash.
Individuals with insulin-sensitivity tend to crave carbohydrates regularly, which exacerbates the problem. These cravings are the body’s way of trying to regulate blood sugar.
Gastrointestinal problems can accompany this kind of sensitivity. It is also important to note that insulin-sensitivity is routinely found in individuals with Polycystic Ovarian Syndrome.
If the top two categories don’t necessarily fit your symptoms or what you know about your body, you may not be out of the woods. Those of us who do not lack enzymes needed to digest carbohydrates or don’t experience insulin sensitivity may still be effected by carbohydrates.
While difficult to diagnose, these individuals tend to experience minor gas, bloating, nausea, vomiting and diarrhea. They do also experience headaches, anxiety, fatigue, irritability, inability to focus and much more. This is a sure sign that carbohydrates may be negatively effecting the body.
For those of us that suffer negative side-effects from consuming carbohydrates, regardless of the cause, would benefit from a lower carbohydrate diet. It is not sufficient to just decrease carbohydrates.
We need to maintain calorie levels by increasing protein and fats. This would be considered a high protein/low carbohydrate diet. See examples below:
High Carb/Low Protein Diet
Breakfast
1 Cup Cereal, 1 Small Banana, 8 oz Skim Milk
Snack
1 Apple
Lunch
Sandwich with Chips
Snack
1 Serving Crackers
Dinner
Spaghetti with Marinara Sauce and Garlic Bread
High Protein/Low Carb Diet
Breakfast
2 Eggs, ½ Cup Veggies, ½ Avocado
Snack
2 oz Tuna + 1 Cup Celery Sticks
Lunch
3 oz Grilled Chicken Breast, 2 Cups Salad
Snack
1 oz Nuts, ¾ Cup Berries
Dinner
3 oz Steak Stir Fry with Veggies and ¼ Cup Rice
As you can see, a lower carbohydrate diet almost always means more protein and fat. To ensure that carbohydrates aren’t too low, focus on berries, vegetables and minimal whole grains.
The benefits of maintaining a lower carbohydrate diet are extensive. Your blood sugar will be stable, you will experience less cravings, fatigue and brain fog will decrease, weight loss will be easier, bloat and other gastrointestinal problems will subside and energy levels will increase.
If you feel you need a quick jump start or want to give your gastrointestinal system a break, try a lower carbohydrate/higher protein diet.
Your body will thank you!
