Carbohydrates constitute one of the three macronutrients needed by the body, together with proteins and fats. Carbohydrates provide energy to the body, especially the brain and working muscles. The natural sources of carbohydrates include whole grain cereals, rice, fruits, vegetables, pulses, and legumes.
With the lack of adequate amounts of carbohydrates in the body, there will be increased use of the stored fat and energy sources in the body. Not all low-carbohydrate diets lead to a state of poor health, as it may be due to poor nutrition and overly restrictive eating, which causes fatigue, constipation, and poor physical performance.
What Is Carbohydrate Deficiency?
“Carbohydrate deficiency” does not refer to the classical vitamin and mineral deficiencies. However, it refers to the state of having a reduced amount of carbohydrate in the body that is not enough to meet the person’s energy requirements.
When the level of carbohydrates in the body becomes reduced, the first thing the body will do is utilise the stored glycogen, followed by increased fat use and increased ketone production.
This is dependent on the restrictiveness of the diet, duration of time, and caloric intake and nutrient levels in the body.
Causes of Low Carbohydrate Intake
One cause of carbohydrate deficiency is the use of highly restrictive or low-carbohydrate dieting practices. Such individuals would remove rice, bread, fruits, and potatoes, among other carbohydrate foods, without replacing them with other nutritious foods.
Other causes of low carbohydrate intake are inadequate dietary intake, fasting, poor appetite, malabsorption conditions, and eating disorders.
Athletes and physically active people might develop low energy availability due to a poor match of the dietary intake and training.
1. Fatigue and Low Energy Availability
The primary symptoms that can be seen in individuals who are eating low-carbohydrate foods are fatigue and low energy.
Carbohydrates are turned into glucose, which acts as an immediate energy source for the body. If the intake of carbohydrates becomes reduced, then the body requires some time to adapt to the new fuel sources.
People can thus experience fatigue after the reduction of carbohydrate intake, especially when doing physical activities.
2. Weakness and Poor Exercise Performance
Lack of carbohydrates can have an impact on physical performance, especially when it comes to exercising intensely.
Carbohydrates are stored in muscles as glycogen and serve as a convenient source of energy during physically demanding activity.
With a reduction in glycogen, there could be a decrease in endurance as well as weakness or inability to perform at the usual level.
3. Headaches and Dizziness
A dramatic and fast drop in carbohydrates can lead to headaches or dizziness in some people.
Various changes in food, water, and electrolyte intake can lead to such symptoms.
Constant or severe dizziness should not automatically be attributed to carbohydrates, since there are plenty of health conditions that cause these same symptoms.
4. Difficulty Concentrating
Glucose is the main fuel for brain work. When a person undergoes a dramatic shift in nutrition, he may temporarily have problems with concentration, irritability, and tiredness.
But the body can adjust to the lack of carbohydrates and switch to other energy resources like ketone bodies. So, such symptoms do not have to occur for every person using low-carbohydrate nutrition.
5. Constipation
One of the more practical side effects of getting rid of carbohydrate-rich food is constipation.
Whole grains, vegetables, fruits, and pulses are the main sources of fibre. And removing all those foods means cutting down on the amount of fibre you get.
Proper fluid and fibre from plant foods are necessary for regular bowel movements.
6. Unintentional Weight Loss
Very strict nutrition can lead to calorie deficiency in the organism and unintentional weight loss.
When someone starts a low-carbohydrate diet, there will also be quick weight loss because of depletion of glycogen stores and excess water with them.
And in case the calorie intake is insufficient for a long time, the organism will use its fat deposits and, in more extreme cases, muscle tissue.
7. Ketosis
In case of severely low carbohydrate consumption, the liver produces more ketone bodies from fat. Such a metabolic condition is referred to as nutritional ketosis.
Nutritional ketosis is not necessarily a pathological process. Well-considered ketogenic diets are sometimes applied for specific medical purposes by health professionals.
However, it is necessary to remember that nutritional ketosis is not the same as diabetic ketoacidosis, which is a life-threatening pathological condition typically linked with lack of insulin in diabetes.
8. Reduction in Fibre and Nutrient Intake
The main problem with the incorrect planning of a low-carb diet does not relate only to reduction in carbohydrate consumption but also to reduction in fibre and nutrient intake due to the exclusion of fruits, whole grains, legumes, and some vegetables from the menu.
For the majority of people, the quality of carbohydrates is significant. Whole or minimally processed carbohydrates are usually more nutritionally valuable than sweets and sodas.
Healthy Carbohydrates
Balanced nutrition should concentrate on nutritionally beneficial carbohydrate foods rather than on consumption of more sugar and white flour.
Examples of such carbohydrate foods include whole grains, namely oats, brown rice, wheat, and millets; pulses like dal, rajma, and chana; vegetables; starchy vegetables including potatoes; and fruits.
The combination of fibre, vitamins, minerals, and other important nutrients alongside carbohydrates can be found in the aforementioned foods.
The Ways to Avoid Insufficient Carbohydrate Consumption
It is better not to eliminate food groups without any special reasons and to eat mostly whole or minimally processed carbohydrate foods with protein and healthy fats.
People who are engaged in intensive physical activities require more carbohydrate consumption, as they have higher energy needs.
All those who follow a very strict diet due to diabetes, digestive diseases, and other pathological conditions should consult an appropriate specialist regarding the nutrition requirements.
My Personal Favourite
The key thing I personally believe is the difference between minimising the consumption of unhealthy refined carbohydrates and avoiding carbohydrates in general. Avoiding sugary beverages and sweetened foods is very different from cutting off fruits, vegetables, pulses, and other healthy grains from one’s diet.
The point is that I would like to emphasise the importance of choosing healthy carbohydrates and not consider them all unhealthy. A serving of dal, fruit, or a whole grain product is much healthier than a sugary soft drink, although both have carbohydrates.
Conclusion
Carbohydrates serve as a source of energy and are present in many foods that provide fibre, vitamins, minerals, and other plant compounds. Low consumption of carbohydrates may occasionally be connected with such health issues as fatigue, headache, constipation, poor physical performance, and lack of nutrients, especially when the diet is poorly balanced.
It is much better for most people to include healthy products containing carbohydrates in their diet and minimise consumption of unhealthy refined foods. There might be some individual differences in needs for carbohydrates, so people who experience certain problems should consult their doctors.
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