According to current USDA dietary guidelines, carbohydrates should account for 45–65 percent of your daily calories. However, if you have diabetes, you should consume 50 percent of your calories from carbohydrates and be more careful about your total consumption. Also, carb intake during meals to avoid high blood sugar levels or the more dangerous low blood sugar levels is essential for diabetics. If you’re a cardiac athlete who works out for 3-4 hours every day, you’ll need to eat more carbs. To suit your athletic needs, the percentage of calories from carbohydrates may be closer to 70% or higher. Some carbohydrate sources are better for you than others. The amount of carbs a person requires depends on characteristics such as age, weight, height, and activity level.
Understanding Carbohydrates
Carbohydrates are one of three macronutrients found in foods that supply energy to your body. Dietary calories are provided by carbohydrates, protein, and fat. Carbohydrates are found primarily in plants, where they supply energy and structure. This category includes sugars, carbohydrates, and fibers. And, while animals require and consume carbohydrates, there are no carbs in meat, fish, or poultry. On the other hand, milk and dairy products contain carbs because they contain lactose, a form of sugar.
Calculating Your Objective
Your carbohydrate requirements can be determined by your calorie intake. If you know how many calories you require each day, you may calculate how many grams of carbohydrates you need:
Begin by calculating your daily calorie need and dividing it in half. That is the number of calories that should be derived from carbohydrates. There are four calories in one gram of carbohydrates; therefore, divide the result of the first step by four. The final value equals the number of carbohydrates you require each day in grams. A person who consumes around 2,000 calories per day, for example, should consume approximately 250 grams of carbs (2,000 divided by 2 = 1,000 and 1,000 divided by 4 = 250).
Choosing Your Intake
The absence of an entire macronutrient, such as carbohydrates, can result in nutritional deficits. Carbohydrates contain B vitamins, iron, and fiber, to name a few nutrients. It can also increase the consumption of less beneficial nutrients, such as saturated fat present in fatty foods. You may also be getting too few carbs in relation to your activity levels, leaving you exhausted and unable to meet your fitness goals. To keep track of your intake, follow these simple steps:
Examine Food Labels
Carbohydrate grams can be found on the Nutrition Facts labels of packaged foods. The calorie information is available, but make sure to double-check the serving size and quantity of servings per package.
Determine the Carbohydrate Grams
To calculate carbohydrate quantities in fresh foods, use “FoodData Central,” the USDA’s National Nutrient Database for Standard Reference. It’s a vast database that’s constantly being updated.
Keep Food Journal
Keep a meal diary to keep track of your data. You can use a journal or a free online meal tracker and calorie counter to keep track of your progress. Keep track of your mood, sleep patterns, and exercise levels as well. You may be able to make some connections between your dietary choices and your everyday mood and activity levels in the future.
The Healthiest Carbohydrates
Complex carbs, such as starches, and simple sugars, such as white sugar, high fructose corn syrup, and honey, are examples of carbohydrates. Starchy vegetables, lentils, and whole grains are healthy complex carbs. Whole grains are significantly more nutrient-dense than refined grains like white bread, bagels and pasta. Simple carbs, on the other hand, such as fruit and dairy, are nutritious and are part of a healthy, balanced diet. According to the USDA, whole grains should account for half of your grain intake. Whole grain bread, whole grain oats, quinoa, farro, brown rice, and popcorn are all examples of whole grains. If you eat six servings of grains each day, try to make at least half of them whole grain items. Simple carbs contain less fiber than whole grains and should be ingested less frequently. Fruits and vegetables should also be included in your carbohydrate intake. You should consume more refined carbohydrates on your fitness quest before and after intense workouts. Before and after workouts to avoid indigestion and stomach sensitivity to a high fiber diet.
Choose 100 percent whole grains and fruits and vegetables for the majority of your carbohydrates if you’re going plant-based. In addition, if you eat at least five servings of fruits and vegetables per day, you’ll add a significant quantity of fiber to your diet. Of course, you require protein and fat as well, but in smaller amounts. Balance your carbohydrate intake with protein sources like lean red meat, poultry, eggs, or fish, as well as healthy fats like olive oil, avocado, or nuts and seeds. Aside from the nutritional benefits, protein paired with high-fiber carbs promotes satiety, keeping you feeling full between meals.
Sugars Should Be Avoided
Reduce your intake of sugary foods. Foods with added sugars, such as table sugar, honey, corn syrup, or maple syrup, frequently lack vitamins, minerals, and fiber. They can make you feel sluggish and crave more sugar shortly after eating. Sugars are also disguised in sauces and, on occasion, soups. Obesity, diabetes, and heart disease have all been linked to increased calorie intake from sugary foods. As a result, the USDA recommends that Americans consume no more than 10% of their daily calories from added sugars. Sugary snacks, pastries, sugar-sweetened soft beverages, candy, and cookies should be avoided. Also, be wary of highly processed foods, such as packaged snacks and boxed meals, frequently containing added sugars. By examining the ingredient list, you can detect extra sugars. On the nutrition facts label, look for words that finish in “ose,” or look for “added sugar.”
