The doctor told about the consequences of carbohydrate deficiency

In recent years, carbohydrates have become the heroes of myths and horror stories about nutrition. They are blamed for all the troubles — weight gain, sugar spikes, decreased energy. On March 6, Ekaterina Shirshova, a nutritionist, told Izvestia about the beneficial properties of carbohydrates and the negative consequences of their deficiency.

"Proteins are a building material, fats are a reserve source of energy, and carbohydrates are the main "gasoline" that our body uses. When carbohydrates are not enough, the body is forced to look for alternative energy sources, which leads to additional stress on the internal organs," said the doctor.

She explained that carbohydrates are an important element of a healthy diet. Without them, it becomes much more difficult for the body to process proteins and fats. Also, the lack of carbohydrates reduces the synthesis of glycogen, the main source of energy for muscles, which negatively affects physical activity and recovery after exercise.

If there are few carbohydrates in the diet, the liver and kidneys work with overload, trying to process the excess protein. Blood sugar levels drop, causing fatigue and concentration problems, and muscle mass collapses. Due to incomplete fat metabolism, ketone bodies accumulate, which can lead to weakness and dizziness. The risk of constipation and gastrointestinal problems also increases, as the fiber contained in complex carbohydrates plays an important role in digestion, Shirshova noted.

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The doctor reminded me that there are two main types of carbohydrates: fast and slow. Both types are important, but in different situations.

"Fast carbohydrates (honey, fruits, white rice, pastries) quickly increase blood glucose levels, providing an instant boost of energy. They are useful in times of physical or mental stress, as well as after intense workouts. Slow carbohydrates (whole grains, vegetables, legumes) are absorbed gradually, maintaining a stable blood sugar level. They are necessary for long—term saturation and prevention of sudden energy surges," the expert said.Shirshova added that it is better to give preference to complex carbohydrates, which maintain energy balance and improve digestion. They are found in vegetables (broccoli, spinach, carrots), whole grains (brown rice, quinoa, buckwheat), legumes (lentils, chickpeas, beans), as well as fruits and berries.

On March 4, Elena Ignatikova, Deputy chief physician of the KDC NMIC of Therapy and Preventive Medicine for clinical and expert work, internist, nutritionist, told Izvestia on the principles of obesity prevention in children. She advised replacing your favorite unhealthy foods with healthy alternatives, providing your child with at least 60 minutes of physical activity per day, and adjusting his sleep schedule.