How many carbs are enough for my metabolism?
carbohydrates, metabolism, weight loss, thyroid health, hypothyroidism, Kansas City nutritionist, Kansas city dietitian, dietitian services, nutrition expert, fitness influencer
Carbohydrates have long been a topic of debate in the world of nutrition. Some praise them for their energy-boosting properties, while others demonize them as the root cause of weight gain and metabolic issues. The truth lies somewhere in between, and it's crucial to find the right balance of carbs for your individual needs. In this blog post, we'll break down the question: How many carbs are enough or too much? We'll discuss why going too low-carb can slow down your metabolism and create fatigue, while going too high in carbs might leave little room for other essential nutrients like protein and fat, necessary for a healthy metabolism.
Let’s review real quick what carbohydrates are exactly so you can fully understand what it’s important to find the right balance. Carbohydrates are one of the three macronutrients, along with proteins and fats, that our bodies require for optimal functioning. They serve as our primary source of energy, particularly for our brain and muscles. When we consume carbs, our bodies break them down into glucose, which is used for immediate energy or stored in the liver and muscles as glycogen for later use.
However, not all carbs are created equal. There are two main types of carbohydrates: simple carbs (sugars) and complex carbs (starches and fiber). Simple carbs are found in foods like candy, soda, and pastries and are quickly digested, causing a rapid spike in blood sugar. Complex carbs, on the other hand, are found in foods like whole grains, fruits, vegetables, and legumes, and they provide a slower, more sustained release of energy due to their fiber content.
So, How Many Carbs Do You Need?
The optimal carb intake varies from person to person based on factors like age, gender, activity level, and individual goals. To get an individualized plan for YOUR body and YOUR goals, check out my introductory package to get started. A good starting point before diving into the introductory package is to eat between 45 and 60 grams of carbs for a meal. Some people need more depending on their level of stress, thyroid function and mineral status (these are all things we test for in my intro package), but very rarely would someone need less than that starting point.
What happens if I go too low in carbs?
While low-carb diets like ketogenic and Atkins diets have gained popularity, they may not be suitable for everyone. Severely restricting carbohydrates can lead to a range of issues, including a slowdown in metabolism and fatigue. Here's why:
Metabolic Slowdown: Carbohydrates play a critical role in regulating thyroid hormones, which control our metabolism. You NEED carbohydrates for your thyroid to function so limiting could limit your thyroid. That will lead to a slower metabolism overtime. I typically see this with my clients on their mineral test. Not all, but the majority have been stressed for a long time and show a “slow” metabolism type on their mineral test. Some symptoms you may notice if you are too low in carbs are fatigue, brain fog, bloating, irregular periods or painful periods and decreased exercise performance.
On the flip side, having a diet too high in carbohydrates, especially in the form of simple sugars and refined grains, can also be detrimental to your health. It can lead to insulin resistance, weight gain, and an increased risk of chronic diseases like type 2 diabetes and heart disease. I also find that it leaves very little room for enough protein and fat, which are just as important for metabolism.
To find the right balance:
1) Focus on Quality: Choose complex carbohydrates like whole grains, vegetables, and fruits over sugary snacks and refined grains. I give specific food lists for my clients based off their mineral and macro needs and it makes a HUGE difference in their symptoms.
2) Consider Your Activity Level: If you're very active, you may need more carbs to fuel your workouts and recovery.
3) Listen to Your Body: Pay attention to how your body responds to different levels of carbohydrates. If you feel energized and satisfied with your current intake, you're likely on the right track!
4) Prioritize Protein and Healthy Fats: Ensure that you're also getting an adequate amount of protein and healthy fats in your diet, as they play crucial roles in maintaining a healthy metabolism.
While this is a great place to start to find the right balance of carbohydrates, it can be really stressful to try to do it on your own! Not to mention all the conflicting information you can find on the internet! If you’re unsure on how much to eat and what to eat, that is TOTALLY normal. To help decrease that stress, I encourage you to get a clear strategy for your body and goals. Click here to learn more about how we can work together to do just that! I would be SO excited to help you and start your health journey!
