Carbohydrate intolerance is the inability to digest certain carbohydrates due to a lack of one or more intestinal enzymes. Enzymes play an important role in breaking down carbohydrates into forms that can pass through the intestine and be used by the body. When these enzymes are inadequate, the result is carbohydrate intolerance. People with carbohydrate intolerance usually can't tolerate simple sugars or gluten containing products. The most common carbohydrates that cause problems are breads, pastas, and cereals. The inability to metabolize sugar found in carbohydrates may lead to a buildup of fat deposits on muscle tissue, which can result in weight gain.
Digestive enzymes such as maltase, amylase, sucrase helps your body break down and absorb nutrients from carbohydrates. All digestible carbohydrates are broken down by enzymes to simple sugars, mainly glucose and fructose. Then the glucose enters your bloodstream directly, raising your blood sugar level. When glucose enters the bloodstream, the body releases the appropriate amount of insulin to transport it into the cell. Once in the cells, glucose is used for energy, or is stored as glycogen or fat.
Insulin resistance and carbohydrate intolerance go hand in hand. Insulin is a hormone made in the pancreas, which allows glucose (sugar) from the food eaten to get into the body's cells. Insulin resistance is a term used to signify that the body's cells have become resistant to the insulin resulting in a rise in blood sugar. When you eat a carbohydrate, such as a piece of bread or something sweet like ice cream, your body releases insulin from your pancreas to process that sugar.
The problem is that your pancreas releases too much insulin to process carbohydrates that you eat. Over time, more and more insulin is needed to process even small amounts of carbohydrates. When your body becomes resistant to insulin, it cannot metabolize carbohydrates properly. Over time, insulin resistance can lead to type 2 diabetes and obesity.
- Lack of concentration
- Constant hunger
- Weight gain
- Cravings for sugar
What to Eat?
- Meats: Chicken, Turkey, Beef, Veal, Pork
- Vegetables: Carrots, Broccoli, Cabbage, Cucumbers, Tomatoes, Onions, Kale
- Fish: Tuna, Salmon, Trout, Halibut, Cod
- Nuts: Almonds, Walnuts, Hazelnuts, Cashews
- Seeds: Chia, Seasame, Sunflower, Pumpkin
- Drinks: Water, Tea, Coffee
What to avoid?
- Legumes and beans
- Processed foods
- Avoid all carbohydrate foods except vegetables.
- Eat smaller but more frequent meals to keep blood sugar and insulin levels stable.
- Stay away from all refined sugars and white flours.
- Try to eat Paleo diet which is low in carbohydrates.
- Avoid processed foods such as chips, canned soups, white breads, soft drinks, and cookies.
- Exercise at least 3 times a week for at least 30 minutes each session.
- Avoid drinking alcohol and smoking cigarettes.
- Eat non-starchy vegetables, such as broccoli, tomatoes, asparagus and carrots.
- Stay properly hydrated throughout the day. Drink at least 8 glasses of water per day.