Carbohydrates
Carbohydrates should provide the largest amount of energy for the body. For most people, it is recommended that half or more of our calories come from carbohydrates. In addition to the grain’s food group, carbohydrates can be found in the vegetable, fruit and dairy food groups. Understanding carbohydrates in recovery is critical, especially for clients who are concerned about weight gain and often “cut carbs” from their daily intake. This can negatively impact recovery and therapeutic treatment outcomes.
One common reason people use substances, particularly stimulants, is for energy and less fatigue. During abstinence, a person’s metabolism can slow down, and neurotransmitters, like dopamine, are also at lower levels, which increases fatigue and causes energy issues. A nutritious diet including adequate carbohydrates is essential during this period. Specifically, “complex” carbohydrates, such as whole grains, whole wheat bread, pastas, rice, cereals and oatmeal, are important choices that break down slowly in the body and provide energy over a longer period. These foods also contain important vitamins and minerals that help the body use energy found in food. Foods that include “simple” carbohydrates or sugars, such as sodas, donuts, cakes and pastries, usually only provide a quick source of energy with limited nutrients. Without complex carbohydrates in the diet, blood sugar becomes unstable, and neurotransmitters become disrupted, leading to feelings of frustration and anxiety. These feelings may cause cravings for simple sugars, which temporarily increase blood sugar, creating quick energy, then crashing as the blood sugar drops again. This can lead to cycles of cravings for more sugar, and even alcohol. A diet that regularly incorporates complex carbohydrates, however, can help prevent these cravings by maintaining a steady blood sugar level while providing a variety of nutrients in the diet. During recovery, replacing refined, simple carbohydrates and sweets with whole grains, fruits and vegetables can improve energy and potentially reduce sugar cravings and alcohol.
Carbohydrates also aid in the production of serotonin, the neurotransmitter that facilitates a happy and stable mood. Low serotonin levels lead to sleep problems, irritability and depression. When carbohydrates are eaten, insulin is released to help the body use glucose for energy and allow tryptophan to enter the brain. Vitamins and minerals are also needed to help convert tryptophan into serotonin. Eating enough carbohydrates and foods with tryptophan, such as meat and dairy, helps with these processes. Finally, eating complex carbohydrates helps people meet their fiber needs found in carbohydrates such as whole grains, fruits, vegetables, beans and lentils. Eating fiber can help to keep blood sugar in the ideal range and lower cholesterol levels. Fiber, along with plenty of water, also helps with constipation and dysregulated appetite, both of which are common for people during detoxification and throughout recovery. Specifically, for individuals in recovery for opioids or opiates, fiber is essential because these drugs paralyze the bowels causing constipation. A diet with adequate fiber can help restore normal bowel function.
