Most Americans have a carb-rich breakfast based around toast, muffins, fruits, breakfast cereals and sugary coffees, then have more carbs at lunch from sandwiches, burgers and pizzas and still more at dinner with lasagna, mashed potatoes and cookies. Carbs from fruits and vegetables are much healthier than those from refined flours and sugars, but the healthy amount adults should consume can range widely depending on health status, physical activity level and weight.
Carbohydrates are your bodys main source of energy, and should make up the largest percentage of your daily calorie intake. Since carbohydrates provide 4 calories per gram, its easy to calculate your carbohydrate needs using carb percentage recommendations. Percent of CaloriesAccording to the Institute of Medicine, children and adults should consume 45 to 65 percent of their calorie intake as carbohydrates, and at least 130 grams of carbs per day.
Carbohydrates and your health
Despite their bad rap, carbohydrates are vital to your health for a number of reasons.
Providing energy
Your body uses carbohydrates as its main fuel source. Sugars and starches are broken down into simple sugars during digestion. They’re then absorbed into your bloodstream, where they’re known as blood sugar (blood glucose). From there, the glucose enters your body’s cells with the help of insulin. Glucose is used by your body for energy, fueling all of your activities, whether it’s going for a jog or simply breathing. Extra glucose is stored in your liver, muscles and other cells for later use or is converted to fat.
Reducing the amount of carbohydrates in your diet is one of the best ways to lose weight.
It tends to reduce your appetite and cause “automatic” weight loss, without the need for calorie counting or portion control.
This means that you can eat until fullness, feel satisfied and still lose weight.
Bottom Line: There are many studies showing that low-carb diets are more effective and healthier than the low-fat diet that is still recommended all around the world.
How to Figure Out Your Need For Carbohydrates
There is no clear definition of exactly what constitutes a “low carb diet” and what is “low” for one person may not be “low” for the next. However, it is better to go in for complex carbs rather than simple carbs.
Guidelines That Work 90% of The Time
If you simply remove the unhealthiest carb sources from your diet, wheat (including whole wheat) and added sugars, then you’ll be well on your way to improved health.
However, to enjoy the full metabolic benefits of low-carbohydrate diets, you also need to restrict other carb sources.
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Attribution:
Image Courtesy HealthyEating
