Carbohydrates are essential macronutrients that your body needs for energy, brain function, and muscle repair. However, many people restrict or eliminate carbs from their diets due to fear of weight gain or blood sugar problems.

While cutting back on sugary and processed carbs can be beneficial for overall health, a low-carb diet may not be suitable for everyone. Here are three indicators that you may need more carbs in your diet.

1. Low energy and fatigue

If you feel tired and sluggish most of the time, you may not be consuming enough carbohydrates to fuel your body.

Carbs are the primary source of energy for the brain and muscles, and they are necessary for various bodily functions, such as digestion, circulation, and respiration. When you eat carbs, your body breaks them down into glucose, a type of sugar that enters the bloodstream and gets transported to cells to be used as fuel.

However, if you don’t have enough glucose in your bloodstream, you may experience fatigue, brain fog, dizziness, and weakness.

In addition to low energy, a lack of carbohydrates can also affect your mood and sleep quality. Carbs help increase the production of serotonin, a neurotransmitter that regulates mood, appetite, and sleep.

When you eat carbs, your body releases insulin, a hormone that helps transport amino acids (building blocks of protein) into the muscles and brain, where they can be converted into neurotransmitters like serotonin. Without enough carbs, your body may struggle to produce enough insulin and serotonin, leading to feelings of sadness, anxiety, and insomnia.

2. Poor athletic performance

If you are an athlete or engage in intense physical activity, you may need more carbohydrates to replenish your glycogen stores and enhance your performance. Glycogen is a form of stored glucose that the muscles and liver use for energy during exercise.

When you exercise, especially at high intensities, your body burns through glycogen quickly, and if you don’t replace it, you may experience muscle fatigue, cramps, and decreased endurance.

Carbohydrate intake before and during exercise can also help maintain blood sugar levels, improve focus and concentration, and reduce the risk of hypoglycemia (low blood sugar).

According to the American College of Sports Medicine, athletes should consume at least 3-12 grams of carbs per kilogram of body weight per day, depending on their training intensity and duration.

3. Hormonal imbalances and menstrual irregularities

Carbohydrates play a vital role in regulating hormones, particularly insulin and cortisol, which can impact your menstrual cycle and fertility. Insulin is a hormone that helps regulate blood sugar levels by transporting glucose into cells for energy.

When you eat carbs, your body releases insulin, which can cause a temporary drop in blood sugar levels. This drop triggers the release of cortisol, a stress hormone that helps increase blood sugar levels by breaking down stored glycogen in the liver.

However, chronically elevated cortisol levels due to chronic stress or a low-carb diet may interfere with ovulation and menstrual cyclicity.

Studies have shown that women who consume less than 45% of their daily calories from carbs may have a higher risk of irregular periods and infertility due to altered hormonal balance. Additionally, low-carb diets may reduce the production of sex hormones like estrogen and progesterone, which are essential for the menstrual cycle and pregnancy.

Conclusion

Carbohydrates are an essential part of a healthy diet and should not be avoided altogether. While a low-carb diet may be beneficial for certain health conditions, such as diabetes and obesity, it may not be suitable for everyone.

If you experience low energy, poor athletic performance, or hormonal imbalances, you may need to increase your carb intake. However, it’s essential to choose healthy sources of carbs, such as fruits, vegetables, whole grains, and legumes, and avoid processed and sugary foods that can contribute to inflammation and chronic diseases.