"Carbohydrates make you fat, so you should avoid them" -- while this stereotype is spreading, an increasing number of women are complaining of skin problems, fatigue, and irritability as a result of restricting carbohydrates to an extreme degree.
In fact, carbohydrates are an important nutrient that supports our body's "rhythm of beauty and health." When consumed properly, they are deeply involved in hormone balance, metabolism, and even mental stability.
Carbohydrates are the main source of energy for the brain and muscles, and the brain functions almost exclusively on glucose as fuel. Cutting out carbohydrates too much not only leads to decreased concentration and fatigue, but also promotes the secretion of cortisol (the stress hormone), ultimately disrupting hormone balance. Women, in particular, are prone to blood sugar fluctuations due to fluctuations in estrogen and progesterone, and their carbohydrate needs change depending on their cycle.
Progesterone, which increases in secretion from after ovulation until before menstruation, has the effect of raising body temperature and retaining fluids. During this time, the body tries to conserve energy, so naturally, you tend to crave sweets. This is not a sign of weakness of willpower, but a natural reaction of the body. Rather than forcing yourself to resist, incorporating small amounts of carbohydrates that cause a gentle rise in blood sugar levels, such as sweet potatoes, oatmeal, and fruit, will help stabilize hormone balance and prevent PMS irritability and skin problems.
On the other hand, refined sugar, white rice, sweet bread, etc. cause blood sugar levels to rise sharply, leading to excessive insulin secretion. If this continues, it can not only lead to the accumulation of fat, but also to "glycation," which accelerates cell aging. As glycation progresses, collagen hardens, causing a decrease in skin elasticity, dullness, and an increase in age spots.
The important thing is to determine the "quality and timing of carbohydrates." Eat mainly complex carbohydrates (brown rice, whole wheat flour, root vegetables, etc.) during times when you are most active, such as breakfast and lunch, and consume them sparingly in the evening. Eating them together with protein, dietary fiber, and good fats will help slow the rise in blood sugar levels and provide sustained energy.
Carbohydrates are by no means the enemy. Rather, they are an "intelligent energy source" that supports our hormonal rhythms and mental well-being. Listen to your body and choose the right quality of sugar when you need it. This is the quickest way to maintain a healthy metabolism, beautiful skin, and a calm mind.
