Ah, carbohydrates. Of all the macronutrients (carbohydrates, proteins, and fats), it seems to be one of the most hotly debated. Carbohydrates are often misunderstood as being “bad” for us, but they are essential to a balanced eating pattern. If you’re wondering how much you should eat every day, this article is for you. Let’s talk about what carbohydrates are, how much you should include in your diet, and the sources of nutrients you can enjoy.
What are carbohydrates?
Simply put, carbohydrates are our body’s main source of energy. When we eat them, our bodies break them down into glucose. Huma Chaudhry, RDN, Clinical Nutritionist and Recipe Developer. nutritional intake This is similar: “Carbohydrates provide us with glucose, a source of energy used by cells, tissues, and organs throughout the body.”
Carbohydrates can be classified into simple carbohydrates and complex carbohydrates.
- simple carbohydrates They are usually high in simple sugars (like added sugars and refined grains) and low in other nutrients. These are quickly broken down by the body and provide a quick source of energy. These include foods such as candy, sugar-sweetened beverages, and packaged snack foods such as potato chips and baked goods. While all foods can be incorporated into a balanced diet, these types of simple carbohydrates usually need to be enjoyed in moderation and in a more limited way.
- complex carbohydrates Foods that contain carbohydrates and have the added benefit of essential nutrients such as fiber, vitamins, and minerals. Think yogurt, milk, whole grains, legumes, nuts, fruits, and starchy vegetables. They tend to digest more slowly, support digestive health, and maintain stable blood sugar levels.
Eating enough fiber is important, and complex carbohydrates can be a good source of nutrients, Chaudhry said, “and Americans don’t get enough.” Chaudhry also points to research highlighting the importance of consuming enough fiber to lower the risk of heart disease.
How many carbohydrates do you need per day?
So what is the magic number? According to the 2020-2025 Dietary Guidelines for Americans, it is recommended that carbohydrates make up about 45% to 65% of your total daily calories. Chaudhry adds, “One gram of carbohydrates equals four calories, so if he’s eating a typical 2,000 calorie diet, his daily carbohydrate intake goal is between 225 and 325 grams. ” I add.
If you typically consume more or less calories per day, you can also calculate it yourself. Simply multiply your total daily calorie intake by a range of 45% to 65% carbohydrates. Then divide that result by 4 (since 1 gram of carbohydrates equals 4 calories) to determine his personalized daily carbohydrate goal.
For example, 2,400 calories x 50% of your daily calories from carbohydrates = 1,200 calories ÷ 4 = 300 grams of carbohydrates per day.
However, keep in mind that even with this general formula, one size does not fit all. The optimal carbohydrate intake for you depends on factors such as gender, age, activity level, and overall health.
To figure out the grams of carbohydrates in a particular product, flip the nutrition label on the back and look at the “Total Carbohydrate” line. For fresh fruits and vegetables, use a trusted tool like USDA FoodData Central. Find carbohydrate content.
Factors influencing carbohydrate requirements
Daily carbohydrate needs are highly individualized. The amount of carbohydrates you should eat depends on a variety of genetics, lifestyle factors, and goals. Individual needs may vary from day to day.
body composition
Your body’s unique muscle and fat composition, along with your gender and age, play an important role in determining your carbohydrate needs. If you are larger (including both fat and lean) and if you are male, you generally need more calories and carbohydrates overall. Research shows this is because men are larger and generally have a higher basal metabolic rate (BMR). BMR is the energy consumed at rest to maintain vital functions such as breathing, circulation, and cell production.
activity level
Gillian Barkyoumb, MS, RDN Owner Dinner club contents “During moderate-to-high-intensity exercise, carbohydrates are the primary energy source and are used almost exclusively during maximal-intensity exercise. The amount needed varies greatly depending on the intensity and duration of the movement.” Barkyoumb recommends 3-5 grams of carbohydrates per kilogram of body weight per day for light or low-intensity exercise and 1 kilogram of body weight per day for very high-intensity exercise (i.e., endurance athletes). A general guideline is 8 to 10 grams of carbohydrates per serving.
Blood glucose level
Consistent carbohydrate intake is key to healthy blood sugar management, especially for diabetics. Choosing the right type and amount of carbohydrates can help keep your blood sugar levels stable. Need some ideas? Check out our list of healthy carbohydrates for diabetes, including fruits, vegetables, whole grains, legumes, and dairy.
It may be helpful to work with a registered dietitian or certified diabetes educator who can provide advice tailored to your specific carbohydrate needs. Talk to your health care provider about what’s right for you.
Tips for incorporating carbohydrates into a healthy eating pattern
Carbohydrates are definitely part of a healthy eating pattern, and choosing nutritious options is important. Here are some tips to keep in mind.
- enjoy whole grains: Get into the habit of consuming whole grains such as wild rice, sorghum, quinoa, and oats. These types of grains contain bran, germ, and endosperm, which contain many vitamins and minerals. Refined grains, on the other hand, go through a process that removes the germ and bran, which removes many nutrients.
- focus on fruits and vegetables: Adding colorful fruits and vegetables to every meal is a great way to incorporate carbohydrates while adding nutrients and antioxidants. Remember: Fresh, frozen, canned, and juice all count.
- balance is the key: Always aim for a balanced diet, combining carbohydrates with protein and fat. “A general rule I like to follow is to add one or two complex carbohydrate sources to at least half of the plate,” Chaudhry says. Then fill her remaining quarter with protein and healthy fats with foods like salmon, eggs, chicken, tofu, avocado, and nuts.
- portion control: It’s easy to overdo it, so it’s important to keep an eye on the portion size. A general rule of thumb is 1/2 cup of whole grains. 1 or 1/2 cup chopped fruit pieces. 1/2 to 1 cup of starchy vegetables such as corn or potatoes.
FAQ
How many carbohydrates should I eat to lose weight?
It’s not just about counting or cutting carbs. It’s about choosing the right one.
Katie Reines, MS, RD, Registered Dietitian, Nutritionist Create Cure Foundation & Food Freedom and Body Image Coach Feed your power “Instead of focusing on how many carbohydrates you should eat to lose weight, what you should really be focusing on is their quality.” She went on to highlight the 2022 findings. Current Obesity Report and how dietary patterns that focus on complex carbohydrate foods such as whole grains, vegetables, and fruits can help prevent obesity and potentially prevent diseases such as heart disease and diabetes. It points out what is being done.
Barkyoumb points to a review published in 2020. nutrients Investigating the effectiveness of low-carbohydrate diets for weight loss. In this case, low carb is defined as less than 40% of your total daily calories. The study results showed that participants who ate a low-carb diet had greater weight loss results for up to one year compared to those who ate a low-fat diet. “This may be because fats make you feel full and encourage regular appetite,” says Barkyoumb. However, the study notes that there may be a trade-off, as continuing low-carb therapy can increase LDL cholesterol and total cholesterol over the long term.
After all, it is important to note that losing weight requires a calorie deficit. This means that to lose weight, you’ll probably need to cut back on carbohydrates as well as protein and fat, which make up your calories.
What happens if you avoid carbohydrates?
Avoiding carbohydrates is often synonymous with a ketogenic diet. While this diet works well for some people, avoiding curd can lead to lack of energy and potential nutrient deficiencies for others.
Barkyoumb corroborates this idea, saying: “Significantly reducing your carbohydrate intake can make you feel tired, irritable, and cranky. Short-term risks include constipation, headaches, and muscle cramps. Long-term risks include vitamin B This could be due to nutrient depletion, mineral depletion, or digestive problems.”
“Carbohydrates are also a great source of fiber, which feeds beneficial gut flora,” added Lynes. She says that not getting enough fiber can compromise your gut microbiome and put you at risk of compromising your mood and immune system.
conclusion
Carbohydrates are essential to our daily nutrition. For someone on a 2,000 calorie diet, aim to eat about 225 to 325 grams of carbohydrates per day.
Whether you’re an athlete, a busy professional, or just someone trying to eat healthier, understand your personal carbohydrate needs and choose high-quality carbohydrate sources. Focusing on can make a big difference. So next time you’re wondering about carbs, remember that it’s not about avoiding them, it’s about embracing them wisely.
Need some inspiration? Try healthy recipes like Baked Blueberry and Banana Nut Oatmeal Cups for breakfast, Roasted Chicken and Sweet Potatoes for dinner, or Almond-Stuffed Dates for a snack.
