5 Signs You Need to Eat More Carbs

5 Signs You Need to Eat More Carbs for Optimal Health and Energy

Published March 22, 2023 | 5-minute read

Today’s diet trends, especially the ketogenic (keto) diet, have led many people to question the role of carbohydrates in their diet. Swapping out your morning oatmeal or fruit for eggs and avocado may not always be the best way to support your overall health. Here are five key signs that your body may be craving more carbohydrates for optimal health and energy.

Why Carbohydrates Are Important

Carbohydrates, often vilified, play a vital role in our health and energy levels. “Carbs are our body’s primary fuel source, powering daily activities and bodily functions,” says dietitian and personal trainer Jenna Appel. They are crucial for brain function, providing 90% of its energy needs. When consumed, carbs are broken down into sugar, which our bodies use as immediate energy or store as glycogen in muscles and the liver.

For optimal health, the Dietary Guidelines for Americans recommend that 45–65% of daily calories come from carbohydrates. If you consume 2,000 calories per day, this equates to 225–320 grams of carbohydrates.

Signs You Need More Carbohydrates

1. Fatigue and Brain Fog
   One of the most apparent signs you’re lacking carbs? Constant fatigue and mental fog. Carbohydrates fuel your brain and body. Without enough carbs, you may experience sluggishness, headaches, and difficulty concentrating.

2. Mood Swings and Irritability
   Carbs are key to serotonin production, a hormone linked to mood regulation. A carb-deficient diet can lead to irritability, mood swings, and even sadness. Adding more carbs can boost serotonin levels, promoting feelings of happiness and well-being.

3. Poor Exercise Performance
   Low-carb diets can severely impact your workout performance, especially during high-intensity exercises. While low-carb diets may work for lower-intensity activities like yoga, high-intensity training relies heavily on glucose. Low carb intake can lead to subpar workouts, low endurance, and poor recovery.

4. Bad Breath
   Experiencing “keto breath?” Low-carb diets trigger the breakdown of fat for energy, releasing ketones that can cause foul-smelling breath. If your breath smells like acetone or ammonia, and oral hygiene isn’t the issue, it could indicate a carb deficiency.

5. Digestive Issues
   Carbs are a major source of dietary fiber, which is essential for digestion. Cutting back on carbs can lead to constipation and irregular digestion. Whole grains, fruits, and vegetables provide both carbs and fiber, promoting a healthy digestive system.

How to Increase Your Carb Intake Healthfully

If you recognize any of these signs, consider increasing your carbohydrate intake. Here are some tips for adding healthy carbs to your diet:

• Focus on Whole Foods: Incorporate whole grains (oats, quinoa, brown rice), fruits (berries, bananas), legumes (lentils, beans), and starchy vegetables (potatoes, sweet potatoes).
• Aim for a Balanced Plate: Make sure roughly a quarter of your plate consists of healthy carbohydrates at each meal.
• Track Your Intake: Consider tracking your meals to ensure you’re consuming 45–65% of your calories from carbs.

Increasing your carb intake doesn’t have to lead to weight gain. Whole-food carbs often come with fiber, which helps you feel full longer and may support weight management.

More energy, enhanced focus, and better workouts? Eating the right carbs can make all the difference.

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