This is the sign doctors point to to know if you are lacking complex carbohydrates

Although they've been frowned upon for years due to their supposed link to weight gain , health and nutrition experts insist that complex carbohydrates are essential for proper body function. These nutrients not only provide energy , but also play key roles in metabolism, the nervous system, and intestinal health.

Complex carbohydrates are found in foods such as whole grains, legumes, fruits, vegetables, and seeds . Unlike simple sugars, they are absorbed more slowly, helping maintain stable energy levels throughout the day. Furthermore, their high fiber content helps prevent cardiovascular disease, control weight, and protect against type 2 diabetes and colon cancer.

Despite its benefits, many people seeking to lose weight opt ​​for restrictive low-carb diets, failing to consider that a lack of this nutrient can disrupt the body's physiological balance. When the body doesn't receive an adequate amount of carbohydrates, especially if the deficiency persists over time, certain symptoms begin to appear that warn that something is wrong .

What signs indicate that you are lacking carbohydrates?

One of the first signs is fatigue . As the main source of glucose, carbohydrates fuel every cell in the body, especially the brain. When there is a deficiency, the feeling of tiredness becomes constant, even after resting. This can also lead to possible muscle weakness , as the muscles are also deprived of their main source of energy.

Mental fog may also occur, meaning difficulty thinking clearly, frequent forgetting, or loss of concentration. The brain, which relies heavily on glucose, can immediately suffer from excessive carbohydrate restriction. Finally, many people report frequent headaches , also caused by the low availability of glucose in the nervous system.

What type of carbohydrates should we consume?

Not all carbohydrates are created equal. There are simple carbohydrates, such as refined sugar, and complex carbohydrates, found in foods like whole grains, vegetables, fruits, legumes, and seeds. The latter offer sustained benefits, as they are digested slowly and maintain stable energy and blood glucose levels.

Experts advise not only including carbohydrates in your diet, but also ensuring they come from healthy sources. It's recommended to prioritize natural products such as fruits, legumes, brown rice, oats, lentils, bananas, carrots, whole-wheat bread, and nuts. These foods, in addition to providing energy, offer fiber, essential vitamins, and minerals.