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Carbs: Too Little or Too Much

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Fitness Tips



At Farrell’s, we take the guessing out of what to eat, how much and when. When you follow our tried and true, whole-food nutrition plan, you will experience results. And feel the transformation in your body and mind that only nutrient-packed food can give.

What are Carbs?


Simple Carbs


Common simple carb foods include:

  • Milk (also a protein)
  • Table sugar
  • Fruit

Complex Carbs


Foods high in complex carbs include:
  • Legumes
  • Grains
  • Starchy vegetables like corn and peas
  • Pasta
  • Bread

Glycemic Index Explained


The Farrell's nutrition plan was created to give members a low glycemic load that keeps them in “burn mode” throughout the day, preventing cravings and overeating.

5 Effects of Too Little Carbs

Carbs are an essential macronutrient. Removing or decreasing carbs from your diet can have some side effects that we’ve summarized below.

1. Energy Loss & Fatigue—Carbs are our central fuel source. Not eating enough healthy carbs decreases the body’s fuel source. If you don’t have enough glucose from healthy carbs to burn, the body will begin using fat. Doesn’t sound negative, but for active people, exhaustion and energy loss will settle in quickly and long-term effects could mean limited performance.


3. Mood Changes—Carbohydrates have been linked to the release of serotonin in the brain, which is the chemical that helps us feel happy. Not enough healthy carbs can mean a drop in serotonin levels, possibly bringing on mood changes like anger, sadness, and even mild symptoms of depression.


5. KetosisKetosis is a regular metabolic process. If you don’t have ample glucose (energy) from carbs to burn, your body will start burning fat, which is called ketosis. During this process, your body creates ketones for a fuel source. If you’re consuming a balanced diet, this isn’t a problem and your body adjusts to your levels. Where ketosis can become unhealthy is when your body has too many ketones from lack of energy, which can lead to dehydration and a chemical imbalance in the blood. Many individuals follow a low-carb ketogenic diet for weight loss, but it needs to be balanced to assure you’re still getting enough of what your body has to have to function normally.

3 Effects of Too Many Carbs


1. Sugar Crash—We’ve all experienced it. The blood sugar roller coaster of eating too many refined carbs and then suddenly crashing and feeling sleepy. Eating carbs high on the glycemic index can cause a spike in blood sugar because they are quickly absorbed versus carbs that are high in fiber that digest at a less rapid pace, letting out energy over time. When this spike happens, our bodies release hormones to regulate blood sugar, which causes the crash. Carbs that are complex and rich in fiber will help block the carb spike and crash.

2. Type 2 Diabetes—While not an immediate effect of taking in too many high-glycemic carbs, a high-carb diet can heighten your risk for developing type 2 diabetes. Limiting your portions is essential for lowering the risk of ending up with type 2 diabetes. While carbs, and the sugars from carbs, are important for proper performance, they need to be portioned for what is needed. Too many sugary drinks and foods is what puts you at risk.

Adding just one serving of a sweetened soda to your diet every day ups your risk by 15 percent, according to a study from the Harvard School of Public Health, published in November 2010 in Diabetes Care.


Farrell's Good Sources of Carbs

When planning meals and grocery shopping, make a practice to take a look at the nutrition label. Don’t buy foods that have added sugar and sweeteners and have water in place of sugary drinks and sodas.

If you’re using your Farrell's nutrition plan, you’re already receiving the proper, balanced nutrition your body needs to operate effectively and efficiently to achieve your best in and outside of the gym.

If you're currently not a member of Farrell's and not reaching your fitness goals, get in touch with one of our locations or sign up for our next session to experience a real fitness transformation! We also offer a free week of fitness classes!


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