10 Signs You May Need to Up Your Carb Intake

Carbs - one day you are told to eat them, the next you are told to avoid them at all costs.   So what is the bottom line? . 

Truth is you need carbs, and enough of them to function properly...as a sane person.   No joke, severe carb restriction can conjure up a variety of mood related issues for some people. 

Why Carbohydrates Matter

1.  They are a primary Energy Source

• Carbohydrates are typically the first macronutrient your body turns to for quick energy. Glucose from carbohydrate metabolism provides the “fuel” for cells in muscles and organs (including the brain) to function at their best.

2.  They play a role in blood Sugar Regulation

• When carbohydrates are consumed, they break down into glucose, which is absorbed into the bloodstream. This triggers insulin release, helping usher glucose into cells.
• An appropriate amount of dietary carbohydrates helps maintain steady blood sugar levels, preventing drastic highs and lows.

3.  They Provide Metabolic Support

• Carbs play an important role in synthesizing specific amino acids and supporting thyroid function. They also help spare protein for its primary roles (e.g., building and repairing tissues) rather than using it as a backup energy source.

4.  They Impact Gut Health

• Many carbohydrate-rich food especially fruits and vegetables, contain fibre, which supports a healthy gut microbiome.
• Beneficial gut bacteria feed on soluble fibre, producing short-chain fatty acids that assist in immune balance and intestinal wall integrity.

​Below I have compiled a list of the 10 most common signs that you may not be getting enough carbs.   If any of these resonate with you, don't run out and eat a pasta salad, or a loaf of french bread. 

Instead, focus more on foods like fruit and starchy root vegetables to take advantage of the vitamins, minerals, antioxidants, and phytochemicals they provide. These essential nutrients support numerous bodily processes, from immune response to skin health.  Whole grains are ok on occasion but should not make up the bulk of your carbohydrate intake.  

10 Most Common Signs You Need Carbs

1) You are having trouble sleeping

• Carbs indirectly increase tryptophan in the body which is a calming amino acid that helps promote relaxation and sleep. 
• Low carbohydrate availability may increase stress hormone levels (e.g., cortisol), which can disrupt sleep cycles.
• A modest boost in healthy carbs can help stabilize blood sugar and promote more restful sleep.

2) Your breath is stinky

• Low carb intake causes the body to start using more fat as energy which generates ketones. 
• Bad breath arises when the body starts producing ammonia in the breath due to excessive protein or acetone produced by ketosis.

3) You are suddenly struggling at the gym

• Muscles use stored glycogen as their primary fuel during moderate- to high-intensity exercise.
• Consuming an inadequate amount of carbs diminishes glycogen stores, compromising power, endurance, and post-workout recovery.

4) You are moody

• Carbs play a role in serotonin production.  Serotonin is a neurotransmitter that contributes to feelings of well-being and happiness.
• Too few carbs can interfere with serotonin levels, leading to irritability and emotional fluctuations.

5)  Your brain is fuzzy & concentration is off

• The brain relies heavily on glucose for optimal function, especially in people not adapted to a ketogenic diet.
• If you’re chronically low on carbs, your brain might not get the quick energy it needs, impacting cognitive performance.

6) Constipation or Irregular Bowel Movements

• If you find yourself straining during bowel movements, experiencing decreased frequency, or having discomfort in the lower abdomen along with your low-carb diet; you likely need fibre.
• Many carbohydrate foods (like fruits, vegetables, and certain grains) supply dietary fibre. Fibre aids in intestinal motility, softens stool, and fosters beneficial gut bacteria. Insufficient fibre often leads to digestive irregularities.

7)  Your anxiety levels have increased. 

• This goes back to the serotonin production again.  Low levels of serotonin in the brain have been linked to anxiety.   The one portion of the population who this does not apply to is those with insulin resistance - in which case reducing carb intake can have the opposite effect on anxiety and improve mood disorders. 

8) You are fatigued

• Low carbohydrate intake can reduce glycogen stores in muscles and the liver. This results in limited readily available energy. Over time, depleted glycogen forces the body to rely on fat or protein for fuel.
• While fat adaptation can be beneficial for some, and therapeutic in certain situations, sustained low carb intake may leave you feeling drained if your metabolism isn’t well-adapted or if your overall calorie intake is insufficient.

9) Cravings for Sweets or Starches

• When the body senses insufficient glucose, it triggers hunger signals in the brain to seek out quick energy sources.
• This primal feedback loop is meant to ensure survival but can manifest as sudden and very intense sweet cravings if carbohydrate intake is too low over time

10) Dry Skin or Thinning Hair

• Chronic under-eating of carbohydrates (and overall calories) can signal the body to prioritize energy for essential functions at the expense of skin and hair health.
• Hormonal imbalances related to low carb intake may also affect the body’s ability to nourish these tissues.

While some individuals may thrive on lower-carbohydrate diets in specific situations, it’s is important to remember that carbohydrates are not the enemy. Also keep in mind that we are all wired differently.  One size does NOT fit all, and while one person may benefit from a low carb diet, others simply do not. 

Listen to your body and tweak whatever you are doing if it feels 'off'.  If the way you are currently eating leaves you feeling moody, depressed or anxious; or if you are struggling with lack of energy or sleep issues, it is time to rethink what you are doing.