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Most Indonesians consider that they haven't eaten if there is no rice in their plate. Even though you have eaten bread or noodles before, if you haven't met rice, something is still missing. This habit unconsciously makes us eat too many carbohydrates. Indeed, the body needs carbohydrates as the main source of energy. However, do you know what are the effects of excess carbohydrates?

5 impacts that occur on the body due to excess carbohydrates

1. Difficult to lose weight

If you want to lose weight, of course you have to pay attention to your food intake, including carbohydrates, protein and fat. Carbohydrates are a significant contributor to calories, especially if you consume too much.

In one gram of carbohydrates, there are 4 calories. So, the more carbohydrates you eat, the more calories that will enter and will make you gain weight.

Just imagine, in one day you consume the following tea with sugar, coffee that also uses sugar, then eat bread as a distraction, and have lunch with noodles and rice.

This habit then makes the body weight increase, especially if it is not balanced with physical activity. Carbohydrates that should be converted into energy actually accumulate, accumulate, and eventually are stored as reserve fat by the body. This of course makes the weight loss program even more difficult.

Actually, all foods including carbohydrates will not make you gain weight if you don't consume them in excess. But unfortunately, many people do not realize that they have eaten a lot of carbohydrates.

So, from now on you have to adjust your carbohydrate intake in a day, not too much.

2. Cholesterol levels are increasing

Consumption of lots of carbohydrates, especially simple carbohydrates and refined carbohydrates such as pasta, rice, pastries, donuts, bread, pizza and pasta can also increase blood cholesterol levels.

Reported on the Readers Digest page, Cassandra Suarez, MS, RDN, a nutritionist said that the most obvious effect of eating too many carbohydrates is cholesterol.

Eating too many simple carbohydrates and refined carbohydrates to more than 60 percent of total daily calories, has the potential to increase bad cholesterol and lower good cholesterol.

A journal of the American Heart Association reports that high levels of triglycerides are actually owned by people who consume excess carbohydrates, such as glucose, fructose, and sucrose.

Triglycerides are a form of cholesterol that affects plaque buildup in blood vessels. Increased triglycerides are associated with an increased risk of heart attack and stroke.

3. Often feel hungry

Have you eaten, but are still hungry again? Try to watch what you eat. Basically, when blood sugar is low, the body responds with hunger.

If you eat too many carbohydrates, your body will starve instead of feeling full. The reason is, the body will process large amounts of carbohydrates at once. This condition will make blood sugar levels rise quickly.

However, because too much blood sugar levels will quickly decrease again and eventually you feel hungry at that time. This condition will continue as it is in the cycle.

Not only that, but when you try to fight the hunger that arises, your blood sugar will stay low until the time of your next meal. At this time, the body will produce the hormone ghrelin, a hormone that increases appetite. This allows you to get revenge, aka overeating again the next time you eat.

So, choose the right type of carbohydrates, complex carbohydrates that contain more fiber so that you feel full longer.

Complex carbohydrates also provide mineral vitamins for the body and help stabilize blood sugar levels better than simple, or refined, carbohydrates.

4. Prone to diabetes mellitus type 2

Type 2 diabetes mellitus is caused by many factors, one of which is high blood sugar levels. What is the relationship between carbohydrates and diabetes mellitus?

People who are excess carbohydrates, have the potential to gain weight more easily. The drastic increase in body weight will interfere with the work of the insulin hormone.

Insulin is a hormone that converts sugar in the blood into energy for cells in the body. When insulin decreases, the ability of insulin to store sugar (a simple form of carbohydrate) in the cells decreases. As a result, sugar builds up in the blood, which makes people more at risk of developing diabetes.

Not only eating mostly rice, the source of carbohydrates that most often triggers this situation is added sugar or processed sugar in sweet drinks, spices, soda.

Because it is not carbohydrate-dense, people are not aware that they have put too many carbohydrates in their bodies. Fructose, a simple sugar content commonly found in beverages, can also reduce insulin sensitivity and increase blood sugar levels.

5. Mood changes easily

If you have been feeling sad, gloomy, and in a bad mood lately, maybe you can take a look at your diet over the years. The fact is that excess carbohydrates can affect mood.

Simple carbohydrates, such as sugar, break down very quickly in the body and immediately increase blood sugar levels. The body then responds by releasing insulin.

A nutritionist Cassandra Suarez, MS, RDN said that it is this spike and blood sugar and insulin in the blood that will affect a person's mood.