How many carbs should I eat a day
Carbs are part of a well-balanced diet
Carbs also known as carbohydrates are one of the macronutrients
Which are the compounds that give your body energy in the form of calories?
Foods with carbs are digested into sugar which provides your body with glucose an important source of energy
your body requires
Carbohydrates to function properly there are two main types of carbs complex and simple
Complex carbohydrates are those that are less processed more slowly digested and high in dietary fiber
Simple carbohydrates are those that are more quickly digested
They are often added to processed and prepared foods in the form of refined sugars and processed
Sweeteners some sources of carbohydrates are healthier than others
Learn how many carbs you need and which carbs to stay away from how many carbs do you need?
Depending on your age sex activity level and overall health. Your carbohydrate requirements will vary
according to the Mayo Clinic
45 to 65% of your daily calories should come from
carbohydrates that's equal to about
225 to
325 grams of carbs if you eat 2,000 calories a day. It's not always practical to count your carbs
so the American Diabetes Association
Offers a simple strategy to structure your plate at every meal to help you get the right amount of carbs draw an imaginary
vertical line down the middle of your plate then draw a horizontal line across one half
So your plate is divided into three sections
Fill the big section with non starchy vegetables such as spinach
carrots lettuce green cabbage or mushrooms
Fill one of the small sections with starchy vegetables such as potatoes or winter squash or grains
Such as whole-grain pasta or brown rice
Legumes such as black peas or pinto beans are also great options fill the other small section with protein
for example
You might choose low-fat options such as skinless chicken or turkey
salmon
Or catfish or lean cuts of beef add a small serving of fruit or low-fat dairy on the side
Choose foods that contain healthy fats such as olive oil
avocados seeds and nuts
Enjoy a low-calorie drink such as water unsweetened tea or coffee. What foods contain starch?
Starch can be found in starchy vegetables and grain products such as corn
potatoes
pumpkin winter squash green peas dried beans bread and bread products
Cereals when you're filling a small portion of your plate with grains or starchy vegetables choose high-fiber
unprocessed options with little to no added sugar and fat
starchy vegetables and whole grains are rich sources of minerals vitamins and fiber what foods contain fiber
Fiber has many health benefits according to the Mayo Clinic a high fiber diet can help prevent constipation
lower cholesterol
Regulate blood sugar and reduce your risk of heart disease and diabetes
if you're 50 years old or younger you should eat about 38 grams of fiber per day if you're a man and
25 grams if you're a woman if you're over the age of 50
You should eat about 30 grams per day. If you're a man and 21 grams if you're a woman
Dietary fiber can be found in grains fruits vegetables
whole grains nuts seeds and legumes
breads crackers
Pastas and other products that list whole grains as their first ingredient check the nutrition
Label foods that have 3 to 5 grams of fiber or more are good high fiber options
You can also serve steamed or boiled whole grains such as brown rice
wild rice
buckwheat millet Quin OA and oats what foods contain sugar
It's good to get your carbohydrate intake from complex
Carbohydrates such as starch and fiber as well as from natural sugars like fresh fruits and some vegetables
You should avoid refined and added sugars as much as possible these foods provide empty calories
Which means they're high in calories
But low in nutrients foods with added sugars tend to have fewer nutrients than foods with naturally occurring
Sugars not sure what to avoid
Watch out for these sugar-laden sweeteners on nutrition labels brown sugar corn sweetener
corn syrup dextrose
fruit juice concentrate
fructose high fructose corn syrup
honey
lactose
convert sugar maltose malt syrup
molasses raw sugar
sugar sucrose syrup limit foods that contain these added sweeteners to the occasional treat
Remember that ingredients on food labels are listed by quantity from most to least
Foods where these sweeteners appear higher in the ingredient list or which contain multiple types of sugar will have a higher
content of added sugar
Tips getting the right carbs can be easy eating the right types of carbs in the right amounts may seem easier said than done
But there are some simple guidelines you can follow to stay on the right track
Avoid sugary drinks such as soda and fruit aids choose whole fruit over fruit juice eat whole grain breads
Pastas crackers and cereals rather than refined grain alternatives
Brown rice whole barley and oatmeal are also good whole-grain choices
Replace white flour products such as white pastas and breads with whole-wheat options or choose less
Processed high-fiber grains as listed above risks
What are the risks of cutting carbs if you're trying to cut carbs out of your diet?
Be careful your body needs some carbs to work properly if you suddenly restrict the amount of carbs you eat
You might experience symptoms such as dizziness
fatigue
weakness
headaches
Constipation its to follow a diet plan that focuses on healthy eating
Overall rather than just restricting your carbs
Low-carb diets may promise to help you lose weight, but some of them can leave you nutritionally deficient
It's always best to consult with your doctor or dietitian before you choose a weight loss diet plan or change your eating habits
Your health team can help you learn how to get the right kind of carbs in your diet while cutting empty calories
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Medically reviewed by Peggy Pletcher MS Road LD see the e on June 7
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