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5 Side Effects of Restricting Carbs

 
One of the most common lies that diet culture tries to convince us of is that carbohydrates are “bad.” In reality, carbs are the main fuel source for our bodies and brains. They provide us with the energy we need for both daily activities and living in general. When we fall short on them, it is likely that we will feel many side effects. Here are some to take notice of.

1. Mental and physical fatigue. The first sign that the body is not getting what it needs to function its best is exhaustion. In addition to feeling sluggish or sleepy during the day, many people struggle with headaches and trouble focusing when they do not eat the carbs they need.

2. Struggles with mood. Carbs increase the body’s production of serotonin, the hormone that helps balance our mood. Along with trouble focusing, we may also encounter changes in mood, such as irritability, when we restrict them.

3. Poor workouts. Movement, especially higher-intensity exercise, depends on glucose from the carbs in our blood or stored in our body for fuel. The Journal of Sports Medicine and Physical Fitness found low-carb, ketogenic diets significantly impacted performance in high-intensity exercise.

4. Bad breath. When we eat low-carb, the body looks to its next fuel source- fat. In the process of breaking down fat for fuel, the body produces ketones, which are released in the breath and can have a foul odor.

5. Struggles with digestion. When we restrict carbs from fruits, vegetables, and whole grains, we also restrict the fiber that those foods provide. Without fiber, which adds bulk to our stool, we may become irregular.

For many people, it is wise to skip out on the low-carb diet trends in order to prevent the discomfort that can come with restricting them. It is helpful to include them for our energy, well-being, and satiety.
 
Sweet Potato Salad
Servings: 6
 
Ingredients
 
3 large sweet potatoes
3 Tablespoons mayonnaise
1 1/2 Tablespoons Dijon mustard
1/4 teaspoon salt
1/4 teaspoon pepper
1 cup red onion, finely diced
3 stalks celery, coarsely chopped
1 red bell pepper, seeded and thinly sliced
1 cup pineapple, chopped
1/2 cup pecan halves, chopped
2 scallions, sliced for garnish
Preparation
  
1Preheat oven to 400 degrees F. Peel potatoes and cut into 1/2-inch pieces. Arrange on a baking sheet and roast until golden and starting to caramelize, about 30-40 minutes. Allow to cool.
2. In a small bowl whisk together the mayo and mustard. Season with salt and pepper.
3. Combine remaining ingredients except scallions and gently toss with dressing.
Serve salad with scallions on top.
 
 
Serving Size: 1/4 of recipe 

Nutrition Information per Serving: 192 calories, 8.7 grams total fat, 0.8 grams of saturated fat, 26.9 grams carbohydrate, 5.1 grams fiber, 3.8 grams protein, 239 milligrams sodium, 590 milligrams potassium, 10.4 grams sugar
 
 
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