Discover the role of carbohydrates in your diet and how to best enjoy them.
Photographer: Brie Passano, Food Stylist: Annie Probst
Ahh, carbohydrates.
Although they often get mislabeled asbad for us, carbs are an essential part of a balanced eating pattern.
Photo:Photographer: Brie Passano, Food Stylist: Annie Probst
If youre wondering how many you should be eating day to day, this article is for you.
Lets talk about what carbohydrates are, how many to include in your diet and nourishing sources to enjoy.
What Are Carbohydrates?
Simply put, carbohydrates are our body’s main energy source.
When we eat them, our body breaks them down into glucose.
Chaudhry also points to research which spotlights the importance of getting enough fiber for lowering risk for heart disease.
How Many Carbs Do You Need in a Day?
So, what’s the magic number?
Simply multiplying your total daily calorie intake by the carbohydrate range of 45% to 65%.
But remember, even with this general formula, one size doesn’t fit all.
For fresh fruits and vegetables, use a reputable tool like USDA FoodData Centralto search for the carbohydrate content.
Factors That Impact Your Carb Needs
Your daily carb needs are very personalized.
The number of carbs you should eat really depends on various genetic, lifestyle factors and your goals.
Your individual needs may even vary day to day.
The amount you need is highly dependent on the intensity and duration of your movement.
Choosing the right types and amounts of carbs can help keep blood sugar levels steady.
Check out ourlist of healthy carbs for diabetesthat includes fruits, vegetables, whole grains, legumes and dairy.
Talk to your health care provider to see whats right for you.
It’s not just about counting or cutting carbs; it’s about choosing the right ones.
Barkyoumb points out a 2020 review published inNutrientsinvestigating the effectiveness of low-carb diets for weight loss.
In this case, low carb is defined as less than 40% of your total daily calories.
Barkyoumb mentions, This is likely due to fats helping you feel fuller and helping to regular appetite.
Ultimately, its important to note that losing weight requires acalorie deficit.
What happens if you avoid carbs?
Avoiding carbs is often synonymous with theketogenic diet.
Short-term risks include constipation, headaches and muscle cramps.
Long-term risks could be vitamin and mineral depletion and digestive issues.
Reines adds, Carbohydrates also happen to be fantastic sources of fiber to feed beneficial gut microbiota.
The Bottom Line
Carbohydrates are an essential part of our daily nutrition.
Available at:https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
FoodData Central.
(n.d.).https://fdc.nal.usda.gov/
Verma, N., Kumar, S.S. & Suresh, A.
