How To Find Out?
Carbohydrates are a common topic in healthy eating discussions. They are an integral part of any diet. However, the amount of carbohydrates that works for one person doesn’t necessarily work for another. So, if you feel sick after eating carbs, you’re not abnormal – carbohydrate intolerance is a thing.
Carbohydrate intolerance is a condition with significant consequences such as weight gain and insulin resistance. The point is, it is something you should consider when deciding what type of diet works well for you.
Read on to find out if you have carbohydrate intolerance.
What Is Carbohydrate Intolerance?
Carbohydrate intolerance is a malabsorption syndrome. It refers to the body’s inability to digest certain carbs as a result of the lack of certain gastrointestinal enzymes. The lack of these enzymes can be genetic or acquired through the long-term consumption of foods rich in carbs and sugars.
The symptoms of carbohydrate intolerance include flatulence, diarrhea, nausea, and abdominal distention.
Adverse consequences of carbohydrate intolerance include insulin resistance, aka hyperinsulinemia, or prediabetes. Your body is not breaking down carbohydrates effectively. So, with time, your body becomes resistant to the effects of insulin, the hormone that regulates blood sugar.
The apparent result is high blood sugar. However, insulin resistance has other symptoms such as weight gain, brain fog, fatigue, and hunger.
How To Find Out If You Are Carbohydrate Intolerant
According to Dr. Frank Lipman, to find out if you’re carbs intolerant, start by answering the following questions:
- Do you struggle with weight loss?
- Are you fatigued most of the time, especially after eating a meal rich in carbs? The improper functioning of glucose metabolism results in feelings of fatigue, mental burn put, and psychological exhaustion, according to research.
- Do you continuously experience brain fog, anxiety, hormonal issues, sleep problems, aching joints, and muscles, or even depression?
- Are you hungry most of the time and often crave sweets and sugary foods?
- When you experience hunger, do you get dizzy or light-headed?
- Is your blood sugar consistently high or approaching high?
- Do you lead mostly a sedentary life?
Another way of investigating carbohydrate intolerance is by looking at your hemoglobin A1c levels from your recent blood work. The figures tell you your average blood sugar levels for the past three months. If the blood sugar levels are higher than 5.5, and you have been avoiding carbs and sugars, you should be worried.
If your answer to one or more of the questions above was yes, steer clear of carbs for two weeks. Then revisit the questions. If you noticed any significant changes in your symptoms, then you are carbohydrate intolerant.
You can also visit a doctor for a carbohydrate intolerance diagnosis. After careful analysis of your medical history, the doctor will confirm your carbohydrate intolerance by performing a hydrogen breath test.
What To Do After Knowing You Are Carbohydrate Intolerant
Dietary restriction is the most effective way of controlling carbohydrate intolerance.
- Avoid carbs and grains
- Get carbs from low-sugar fruits such as lemons, berries, and grapefruit
- Go for non-dairy options such as almond and coconut milk
- Include healthy fats in your diet, from sources such as olive oil, almond oil, avocados, and nuts
- Take digestive enzymes supplements
- Include probiotics, such as kimchi, to improve digestion
- Avoid alcohol – if you must, indulge in one glass of dry red wine at a go