The Impact of Carbohydrate Deficiency and How to Overcome It – Many people stay away from carbohydrates in order to lose weight. In fact, a lack of carbohydrates can bring a variety of health problems, because carbohydrates are important nutrients for the body. Check out the various effects of a lack of carbohydrates for the following body.

The main benefit of carbohydrates for the body is to provide energy for activities, from breathing to walking. In addition, carbohydrates also function to prevent disease and maintain weight.

The Ministry of Health of the Republic of Indonesia recommends consuming carbohydrates between 350-390 grams per day for men, and 300-320 grams per day for women.

Various types of carbohydrates, especially complex carbohydrates, can come from rice and wheat, fruits, vegetables, and nuts. Carbohydrate deficiency can occur if you limit your carbohydrate intake or follow a low-carb diet to lose weight.

Effects of Carbohydrate Deficiency

The Impact of Carbohydrate Deficiency and How to Overcome It

Lack of carbohydrates can cause various health problems, ranging from headaches, feeling weak, to being susceptible to disease. The impact of lack of carbohydrates can occur in the short and long term. Here is the explanation:


In the short term, a lack of carbohydrates can lead to ketosis, which is a condition when the body uses fat as an energy source. Symptoms of ketosis include headaches, weakness, dehydration, nausea, dizziness, and irritability.

Ketosis can cause a buildup of ketones in the body. In the long term, this buildup of ketones can cause serious health problems, such as acidosis, coma, and even death.


Continuous lack of carbohydrates will also have long-term effects on health, including:

  • Nutritional deficiency
  • High cholesterol, if you replace carbohydrate intake with foods high in fat or protein, thereby increasing the
  • risk of heart disease and stroke
  • Damage to blood vessels
  • Increase the risk of getting cancer
  • Easy to lose weight

How to Overcome Carbohydrate Deficiency

The first thing to do when experiencing a carbohydrate deficiency is to meet your daily carbohydrate intake. Here are some ways to meet your carbohydrate intake:

  • Eat fresh vegetables and fruits, because the fiber content in them can keep you full longer.
  • Eat a variety of healthy foods with balanced nutrition, which must contain complex carbohydrates, protein, healthy fats, vitamins, minerals, fiber, and adequate amounts of fluids.
  • Consume milk and its processed products.
  • Eat foods made from whole grains or bran.
  • Limit intake of simple carbohydrates, which are usually found in sweet snacks such as ice cream or cake.

If you have been following an eating pattern that can cause the body to lack carbohydrates, you should consult a nutritionist.

The doctor will check the nutritional status and health condition thoroughly, then give recommendations for a healthier diet. If necessary, the doctor will also provide supplements or drugs to improve your nutritional status.

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