Daily requirement for carbohydrates: how to find out your norm

Carbohydrates and their importance for the human body

One can only envy the popularity of carbohydrates. They are like superstars in the world of nutrition: they are discussed at every turn, everyone talks about them, everyone closely follows new data. Some argue that they are incredibly useful, while others argue that they are the worst enemies. Despite all this polarity of opinions, one thing is undeniable - everyone is interested in carbohydrates. Therefore, today we will analyze in detail carbohydrates and their importance for the human body.

If you miss all the metaphors, then from a biological point of view, carbohydrates are molecules consisting of carbon, hydrogen and oxygen atoms in certain proportions. But in the world of nutrition, everything is much more complicated than it might seem at first glance. Thus, carbohydrates have become one of the most controversial topics today.

Some believe that reducing the amount of carbohydrates in your diet is the path to optimal health, while others advocate diets higher in carbohydrates. In fairness, it is worth noting that both ultimately agree that moderation is always the better decision.

Regardless of what point of view you adhere to in this discussion, it is probably also difficult for you to deny the important role of carbohydrates in the human body. Let's look at their main functions.

Carbohydrates give our body energy
One of the main functions of carbohydrates is to provide the body with energy.
Most of the carbohydrates we eat are digested and broken down into glucose before entering the bloodstream. Glucose is taken into the body's cells and used to produce a molecule called adenosine triphosphate ( ATP
), through a series of complex processes known as
cellular respiration
. Most cells in the body can produce ATP from several sources, including carbohydrates and fats. But even if you use a mixture of different substances in your diet, most of the cells in your body are still
Study
: Carbohydrate, fat, and protein metabolism in muscle and in the whole body after mixed meal ingestion
Carbohydrates store energy
If the body has enough glucose to meet current needs, the excess can be stored for the future. This stored form of glucose is called glycogen
and it is located primarily in the liver and muscles.
Liver
contains approximately 100 g. glycogen. These stored glucose molecules can be released into the blood to provide energy throughout the body and also help maintain optimal blood sugar levels between meals.
Unlike liver glycogen, muscle glycogen
can only be used by muscle cells. It is vital during long periods of high-intensity exercise. Muscle glycogen content can vary from person to person, but is approximately 500 grams.
Study
: The Role of Skeletal Muscle Glycogen Breakdown for Regulation of Insulin Sensitivity by Exercise
If you have all the glucose your body needs, plus all your glycogen stores are full, your body can convert excess carbohydrates into triglyceride molecules and store them as fat. Do you understand the connection? Carbohydrates do not lead to weight gain by themselves; a combination of factors leads to fat gain: prolonged excess consumption of food and reduced body expenses (when we move little, lead a sedentary lifestyle - in this case, our body no longer needs glucose in such a large volume ). The following situation occurs: we consume a large amount of carbohydrates, while moving little, which means that the body does not need such quantities. At the same time, our reserves in the liver and muscles are full and then the body has to send them for storage in the form of fat.
Read also: Why psychology is important for losing weight
Carbohydrates help maintain muscle
Glycogen storage is just one of several ways the body gets enough glucose for all its functions. If there is not enough glucose from carbohydrates, muscles can also be broken down into amino acids and converted into glucose or other compounds for energy.
Obviously, this is not the best option for us and our body, since muscle cells are of great importance to the entire body. Greater muscle loss is associated with poor health and a higher risk of death.
Study
: Age-related and disease-related muscle loss: the effect of diabetes, obesity, and other diseases
Therefore, eating the right amount of carbohydrates is one way to prevent muscle loss associated with periods of fasting. In this case, carbohydrates will reduce muscle breakdown and provide glucose for the brain.
Study
: The Effect of Carbohydrates on Ammonium and Ketoacid Excretion during Starvation
Carbohydrates promote digestive health
Unlike sugars and starches, dietary fiber is not broken down into glucose—it passes through the body undigested. It is customary to divide them into two main types of fibers: soluble and insoluble.
Soluble fiber is found in:
legumes;
the inside of the fruit;
and some vegetables.

As it passes through the body, it draws in water and forms a gel-like substance - this helps to enlarge the stool and soften it.

A review of four studies found that soluble fiber
improves stool consistency and increases the frequency of bowel movements in people with constipation.
Study
: Systematic review: the effects of fiber in the management of chronic idiopathic constipation

Insoluble fiber is also very good: it helps relieve constipation by adding bulk to stool and increasing the speed of passage through the digestive tract.

Insoluble fiber is found in:

whole grains;
peels and seeds of fruits and vegetables.

Getting enough insoluble fiber is an excellent prevention of digestive tract diseases.

One observational study of 40,000 men found that higher intakes of insoluble fiber were associated with a 37% reduction in the risk of diverticular disease, a condition that causes multiple protrusions in the colon wall, sometimes causing inflammation in the area of the diverticula.
Study
: A prospective study of dietary fiber types and symptomatic diverticular disease in men

Carbohydrates affect heart health and diabetes

Of course, consuming excessive amounts of refined carbohydrates

negatively impacts heart health and may even increase the risk of diabetes.
At the same time, eating plenty of dietary fiber
can benefit the heart and have a positive effect on blood sugar levels.

As the viscous soluble fiber passes through the small intestine, it binds to bile acids and prevents their reabsorption. In order to make more bile acids, the liver uses cholesterol that would otherwise enter the blood.

Research shows that daily consumption of 10.2 g. Soluble fiber (in the form of psyllium) can reduce levels of “bad” LDL cholesterol by 7%. Cholesterol-lowering effects of psyllium intake adjunctive to diet therapy in men and women with hypercholesterolemia: meta-analysis of 8 controlled trials

Additionally, a review of 22 observational studies found that the risk of heart disease was 9% lower for every additional 7 grams consumed. Dietary fiber intake and risk of cardiovascular disease: systematic review and meta-analysis

Fiber is different from other carbohydrates in that it does not raise blood sugar levels as much. Actually soluble fiber

Helps
delay the absorption of carbohydrates
in the digestive tract, which can lead to low blood sugar levels after meals.
Review of human studies investigating the post-prandial blood-glucose lowering ability of oat and barley food products

A review of 35 studies found significant reductions in fasting blood sugar levels when participants took a daily soluble fiber supplement. Psyllium fiber improves glycemic control proportional to loss of glycemic control

As we can see, carbohydrates do play an important role in several important processes. However, it is worth noting that our bodies have alternative ways to perform many of these tasks without carbohydrates.

Almost every cell in our body can produce the fuel molecule ATP from fat. In fact, the largest form of stored energy in the body is not glycogen, but triglyceride molecules stored in fat tissue.

Most of the time, the brain uses glucose almost exclusively for fuel. However, during prolonged fasting or a very low-carb diet, the brain switches its primary fuel source from glucose to ketone bodies, also known as ketones.

Ketones

- These are molecules formed as a result of the breakdown of fatty acids. The body creates them when there is no carbohydrate, but energy is needed.

However

Even though ketones are the brain's main fuel source during fasting, the brain still needs about 1/3 of the energy coming from glucose through muscle breakdown and other sources in the body.

Study

: Fuel metabolism in starvation

Thus, despite the availability of alternative ways to obtain energy, carbohydrates in any case remain an indispensably important nutritional element in our daily diet.

Carbohydrates perform several key functions in our body.

they provide us with energy to carry out everyday tasks;
are the main source of fuel for high energy needs of the brain.

Of particular interest is fiber, a special type of carbohydrate that promotes good digestion and helps reduce the risk of heart disease and diabetes.

Distribution of carbohydrate intake

Michael McCormick IM No. 7, 2000

Strategy for achieving mass and relief

They taste good, help achieve phenomenal muscle pumps, and are widely believed to be the healthiest of all nutrients. What are the disadvantages of carbohydrates? The other side of the coin here is the accumulation of fat. A consistent carbohydrate-dominated diet stimulates the release of insulin, which in turn causes body fat levels to rise. Of course, as a bodybuilder you need to consume a large amount of carbohydrates. But the art is to find the right relationship between the type and timing of intake, since not all carbohydrates are created equal. Consuming large amounts of the “wrong” carbohydrates at the “wrong” time of day can turn even a genetically gifted bodybuilder into a kind of fat-filled endomorph. Let's try to offer an effective method of consuming carbohydrates that easily fits into your daily routine. As mentioned, it is consuming a specific type of carbohydrate at a specific time. This strategy will allow you to achieve maximum lean muscle mass with a minimum amount of fat. In general terms, the method is to reduce the amount of carbohydrates as the day progresses. In the morning, the percentage of calories obtained from them should be maximum, and the glycemic index of foods should be average. About six hours after waking up, it is time to reduce this percentage and switch to foods with a low glycemic index. The glycemic index (GI) divides all foods into groups depending on their effect on blood sugar levels when measured 3-4 hours after consumption. The goal is to optimize the ratio of carbohydrates, fats and proteins at each meal, thereby establishing a balance between the release of insulin and its antagonist, glucagon. It's all about the anabolic effect of insulin on fat cells - too many carbohydrates at the wrong time and you will cause them to increase in size. Insulin is a hormone released by the beta cells of the islets of Langerhans in the pancreas in response to increased blood glucose levels. It regulates glucose metabolism and processes necessary for the normal metabolism of fats, carbohydrates and proteins. Insulin lowers glucose levels and ensures its transport and penetration into muscle and other fibers. Eating carbohydrates increases insulin levels and decreases glucagon, a hormone produced by the alpha cells of the same islets of Langerhans that stimulates the conversion of glycogen into glucose in the liver. Its release is caused by hypoglycemia and growth hormone. Protein and fat increase glucagon levels, suppressing insulin.

Glycemic index of foods

Low glycemic index foods

Peanuts 21 Soybeans 25 Rice bran 27 Red beans 27 Cherries 32 Fructose 32 Dry peas 32 Brown beans 34 Barley 36 Grapefruit 36 Red lentils 36 Whole milk 39 Dried beans 40 Sausages 40 Lentils 41 Beans 42 Green lentils 42 Black beans 43 Apricots 44 Split peas yellow, boiled 45 Skim milk 46 Low-fat fruit yoghurt 47 Rye 48 Vermicelli 50

Medium Glycemic Index Foods

Unflavored yogurt 51 Spaghetti, boiled 5 minutes 52 Fresh pears 53 Wholemeal spaghetti 53 Apples 54 Brown beans 54 Fish fingers 54 Barley bread 55 Plums 55

Ravioli with meat 56 Apple juice 58 Canned peas with meat 58 White spaghetti 59 Fresh peaches 60 Canned peas 60 Oranges 63 Canned pears 63 Thin noodles 65 Instant rice, boiled for 1 minute 65 Grapes 66 Pineapple juice 66 Canned peaches 67 Instant vermicelli 67 Peas green 68 Grapefruit juice 69 Chocolate 70 Low-fat ice cream 71 Barley flakes 72 Sweet potatoes 73 Orange juice 74 Canned beans 74 Canned green lentils 74 Instant wheat 77 Bananas 77 Sweet potatoes 77 Oat bran 78 Buckwheat 78 Sweet corn 78 Rice brown 79 Oatmeal cookies 79 Fruit cocktail 79 Popcorn 79 Mango 80 Boiled potatoes 80 Pita bread 82 Honey 83 Rice vermicelli 83

Pizza and cheese 86 Pea soup 86 Hamburger 87 Oatmeal 87 Ice cream 87 Rolls 88 Raisins 91 Beetroot 91 Rye bread 92 Macaroni and cheese 92 Black bean soup 92 Sucrose 92 Steamed potatoes 93 Pineapples 94 Semolina 94 Pies 95 Bagels 96 Corn tortillas 98 Wheat bread 99 Mashed potatoes 100

High glycemic index foods

Carrots 101 White wheat bread 103 White flour bagels 103 Watermelons 103 Wheat cereal 105 Corn chips 105 French fries 107 Donuts 108 Waffles 109 Wheat bread 112 Breakfast rice 117 Instant potatoes 118 Corn flakes 119 Baked potato 1 21 Instant rice, boiled 6 minutes 128 Glucose 137 Maltodextrin 137 Maltose 150

*Carbohydrates can affect blood sugar levels in different ways. * A rise in sugar levels causes a rise in insulin levels. *Increased insulin levels are associated with increased body fat. * The glycemic index is a measure of the effect of food on blood sugar levels. * Early morning is the best time to replenish glycogen stores. * Medium GI carbohydrates should dominate your morning menu. * Reduce your carbohydrate intake for six hours after waking up, and then switch to low-GI foods. * Eat high glycemic index foods and protein within two hours of your workout.

Glycemic index

Some foods have a high glycemic index, others are digested more slowly, releasing glucose into the blood gradually, and are rated as carbohydrate-containing foods with a low glycemic index. Thus, GI shows how quickly a given nutrient is converted into glucose and ends up in the bloodstream. Simple sugars do not raise glucose levels any faster than some complex carbohydrates. The glycemic index of some foods may be a revelation to you. For example, the GI of baked potatoes is significantly higher than table sugar. The lower the GI, the slower the absorption. Some carbohydrates are digested very quickly and can raise your glucose levels to significant levels almost instantly. These are the foods with the highest glycemic index. And, accordingly, foods with low GI “work” much more slowly. Bodybuilders are able to build lean muscle mass when their diet is planned to minimize blood sugar spikes. In general, foods high in fat and protein have a lower GI than foods high in carbohydrates. But in practice, the concept of the glycemic index does not apply to them.

How to burn fat: 10 best tips 1) Gradually reduce your daily calorie intake (by 50-100 kcal every week).

2) Do not reduce your daily caloric intake below 2000 kcal. 3) Once you reach 2000 kcal per day, gradually increase your activity, which will burn more fat. 4) Weight train 5 days a week to speed up your metabolism. 5) Eat small, but more frequent meals - 6 times a day to maintain a constant blood sugar level and prevent starvation. Use a meal replacement or protein supplement, preferably a mixture of whey protein and casein. 6) Try not to eat the same thing every day. Vary your menu so that your calorie intake varies slightly. 7) Every meal should contain some amount of protein. Try to consume most carbohydrates (especially carbohydrates with a high glycemic index) in the first half of the day. To avoid insulin spikes that promote fat storage, never eat carbohydrates on their own.
9) Don't eat after 19.00. Taking growth hormone stimulants before bed can also help burn fat. 10) Use fat burning supplements containing norephedrine, caffeine and yohimbine. And also, increase the activity of the thyroid gland by consuming gagsterones and phosphates. These two supplements, taken in combination, will speed up your metabolism and activate fat cell receptors. Steve Holman

Power structure

As the glycemic index shows, foods have very different effects on blood sugar levels. Even different types of vermicelli have different GI, for example, some are 95, while others are 45-50. So, if you create a diet taking into account the GI of carbohydrates, then various variations are possible, which will help avoid monotony. There will come a time—pretty soon—when increased muscle mass will push your appetite to new levels. No type of healthy food should be neglected. Here is how the GI value is divided: low - 21-50; average - 51-100; high - 101-150. Most people experience their lowest blood sugar levels in the early morning. After all, a person “survived” seven to nine hours of abstinence from food during sleep. Research has shown that a healthy adult stores the most carbohydrates as muscle glycogen when they consume them within 4-6 hours of waking up. As the day progresses, the body's ability to store carbohydrates in the form of glycogen decreases, and the tendency to convert them into fat and store them in this form increases. Therefore, the correct tactic would be to gradually reduce the carbohydrate content of food throughout the day while simultaneously increasing the amount of protein in it. Most bodybuilders achieve success by distributing their intake of various nutrients as follows: First 6 hours after waking up: 30% protein, 30% fat, 40% carbohydrates with an average GI; From 6 to 12 hours after waking up: 40% proteins, 30% fats, 30% low GI carbohydrates; From 12 to 17 hours after waking up: 50% protein, 30% fat, 20% low GI carbohydrates. In simple terms, this means that you should eat the bulk of your carbohydrates in the first half of the day. For more stable blood sugar levels, choose foods with lower GI. The exception is that short period (2-3 hours) when you have just finished training. Now is the time to pump high-glycemic carbohydrates and proteins into your muscles. The post-workout window allows you to take full advantage of your muscles' increased ability to absorb high-glycemic carbohydrates. Here are some rules to remember when creating a carbohydrate intake plan: We cannot give any guarantees that you will achieve progress using this nutrition strategy, since success depends on many factors. Even the best workout program or miracle diet, if not followed carefully enough, will produce less results than taking a serious approach to a not-so-good workout program or diet. A diet with decreasing levels of carbohydrates throughout the day, in addition to good, sculpted muscles, also brings health benefits that are associated with insulin levels. This reduces the risk of cardiovascular diseases, improves oxygen supply to tissues due to better microcirculation, and a constant level of mental energy throughout the day. A low-carbohydrate diet will give you a lean physique and good health.

Imbalance of carbohydrate metabolism: symptoms, causes

An imbalance of carbohydrate metabolism occurs as a result of an excess or lack of carbohydrates in the human body. In turn, an imbalance of carbohydrates leads to metabolic disorders.

The most common types of violations are considered

hyperglycemia
characterized by elevated blood glucose levels;
hypoglycemia
, in which there is a deficiency of carbohydrates.

Hyperglycemia

develops in case of excess carbohydrates in the diet, and can develop into diabetes mellitus.

Hyperglycemia occurs in people with

enlarged thyroid gland;
renal or liver failure;
for some other hormonal diseases.

Signs of excess carbohydrates are

high blood glucose levels;
obesity;
diabetes.

For emotional hyperglycemia

Glucose increases when a person is stressed, angry or otherwise mentally agitated.

Nutritional hyperglycemia

appears with excess sugar consumption, and
hormonal
- due to improper functioning of the endocrine system.

The opposite situation also happens when there are not enough carbohydrates.

Causes of hypoglycemia

low carbohydrate diets;
starvation;
digestive tract problems.

Symptoms of acute hypoglycemia

general weakness;
trembling of hands and feet;
drowsiness;
pallor of the skin and mucous membranes;
acute feeling of hunger;
cold sweat;
heart sinking;
cardiopalmus;
nervousness, anxiety and fear.

Another type of deviation is disturbances in carbohydrate hydrolysis and absorption.
the
pancreas is under or overactive .

Metabolic disorders can cause

lack of vitamin B;
hypoxia;
liver diseases.

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In addition to this, there are, of course, hereditary diseases - congenital defects of the body due to distortions in the functioning of enzyme apparatus:

glycogenosis
, in which glycogen intensively accumulates in organs and tissues;
Gierke's
disease , i.e. congenital deficiency of an enzyme in liver and kidney cells.

It is necessary to understand that most of the carbohydrate metabolism disorders are caused by increased
carbohydrate
consumption .
This means that such diseases can be prevented and prevented by changing lifestyle and nutrition. Here it is simply impossible to ignore such an unfortunately popular phenomenon as insulin resistance
.

Insulin

is a hormone secreted by the pancreas. Its main role is to regulate the amount of nutrients circulating in the bloodstream. Although insulin is primarily involved in managing blood sugar levels, it also affects fat and protein metabolism.

When you eat foods containing carbohydrates, the amount of sugar in your blood increases. Cells in the pancreas sense this increase and release insulin into the blood. Insulin then travels through the bloodstream, causing cells to take sugar from the blood. This process leads to a decrease in blood sugar levels.

resistance develops.

to insulin.
In this condition, the pancreas produces even more insulin in order to lower blood sugar levels. This results in high insulin levels called hyperinsulinemia
. Over time, cells can become increasingly resistant to insulin, causing both insulin and blood sugar levels to rise. Ultimately, the pancreas may become damaged, resulting in decreased insulin production.

Insulin resistance is one of the main causes of type 2 diabetes, affecting about 9% of people worldwide.

Study

: Diabetes

Causes of imbalance of carbohydrate metabolism - insulin resistance

Numerous studies show that high levels of free fatty acids in the blood cause cells to stop responding properly to insulin. Dose-response effect of elevated plasma free fatty acid on insulin signaling
Overeating, weight gain and obesity are closely linked to insulin resistance. Short-term overfeeding may induce peripheral insulin resistance without altering subcutaneous adipose tissue macrophages in humans
Visceral fat, fat that accumulates around organs, can release a lot of free fatty acids into the blood, as well as inflammatory hormones that cause insulin resistance.
High fructose intake (from added sugar, not fruit) has also been linked to insulin resistance. Fructose, insulin resistance, and metabolic dyslipidemia
Increased oxidative stress and inflammation may also contribute to this abnormality. Molecular Events Linking Oxidative Stress and Inflammation to Insulin Resistance and β-Cell Dysfunction
Lack of physical activity. Physical Activity and Insulin Sensitivity
Disruption of the bacterial environment in the intestines, causing inflammation, aggravates insulin resistance and other metabolic abnormalities. The Role of Gut Microbiota on Insulin Resistance

Methods for correcting insulin resistance

Physical activity
- The easiest way to improve insulin sensitivity. Exercise and insulin sensitivity: a review
Reduce visceral fat through exercise and nutrition.
To give up smoking. Smoking induces insulin resistance-a potential link with the insulin resistance syndrome
Reducing sugar intake
. Try to reduce your intake of added sugars, especially from sugar-sweetened drinks.
Balanced diet
. Whole, unprocessed foods, nuts and fatty fish.
Omega-3 fatty acids
. These fats can reduce insulin resistance and also reduce triglyceride levels in the blood. The effect of n-3 fatty acids on glucose homeostasis and insulin sensitivity

*Additions. Berberine may increase insulin sensitivity and lower blood sugar levels. Magnesium supplements may also be helpful.

Study

: Application of berberine on treating type 2 diabetes mellitus , Magnesium intake and risk of type 2 diabetes in men and women

Normalization of sleep
. Some evidence suggests that poor sleep causes insulin resistance, so improving sleep quality is important. A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects
Reducing stress
. Try to control your stress level, use meditation. Acute psychological stress results in the rapid development of insulin resistance
Low carb diets
may help combat metabolic syndrome and type 2 diabetes—and this is partially mediated by reducing insulin resistance. The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus

However, when eating very low carbohydrates, such as on a ketogenic diet, the body can “induce” an insulin-resistant state in order to spare blood sugar for the brain.

Types of connections

Compounds of carbon and water are divided into simple and complex.

Simple carbohydrates

Simple, or fast, carbohydrates (glucose) have a simple composition, are easily digestible and provoke an increase in sugar.

The pancreas begins to actively work and release insulin, which contributes to the formation of fat deposits.
In addition, there is a constant feeling of hunger, pancreatic dysfunction is possible, and there is a high risk of developing diabetes mellitus and vascular damage as a result of excessive insulin production. Such negative consequences give reason to classify this group of organic compounds as harmful.

Complex carbohydrates

Complex, or slow, carbohydrates (starch and fiber) have a complex composition and slow digestibility.

When digested, they release energy slowly, leaving a long-lasting feeling of fullness.
Their consumption does not cause an increase in sugar, so the liver is not subject to excessive stress. This means that the elements are almost completely converted into energy and not into fat deposits. A diet rich in such organic compounds normalizes glucose levels, which is important when following a diet for patients with diabetes. Such substances are considered useful.

all types of sweets;

alcohol;

White rice.

List of foods with complex carbohydrates that are recommended to have in your diet:

vegetables and herbs;
unsweetened fruits;
products made from wholemeal flour;
cereals;
beans and grains;
seeds and nuts (including chia seeds).

It is important to remember that you cannot completely give up sugar - it serves as an indispensable source of energy for mental and physical activity.
Without the supply of this substance, internal organs will not be able to process either fats or proteins, which will lead to liver dysfunction. A balanced ratio is considered to be 64% starch and 36% sugars. The bottom line is that to maintain a healthy weight and a beautiful figure, it is best to follow the basics of proper nutrition and limit the amount of only harmful carbohydrates.

How to find out your carbohydrate allowance. The need for an individual approach to calculations

A person's optimal carbohydrate intake depends on their age, gender, body composition, activity level, personal preference, dietary culture, and current metabolic health. There is no one figure for everyone; a person’s daily need for carbohydrates, like everything in nutrition, requires an individual approach. A large number of factors must be taken into account to arrive at one value. And for each individual person this meaning may be different. Moreover, the need for carbohydrates can change at different periods of life and depend on the goals and activities of a person.

People who are physically active and have more muscle mass can, of course, afford much more carbohydrates than people who lead a sedentary lifestyle. This is especially true for those who do a lot of high-intensity exercise, such as weight lifting or sprinting. Their calorie consumption is many times higher and the body will use the carbohydrates supplied with food for its benefit. If a person with very little physical activity begins to consume an increased amount of carbohydrates, this can lead to weight gain.

Metabolic health is also a very important factor. If you have metabolic syndrome, obesity or type 2 diabetes, you need to be careful with carbohydrates. People who fall into these categories should watch the amount of carbohydrates in their diet

If we are still talking about some kind of general figure, then it is better to use it as a guideline, just to understand what to start from. The average norm helps you choose your individual norm.

According to the American Dietary
Guidelines
, carbohydrates should make up
45
to
65
percent of daily caloric intake.
For a person eating a standard 2,000 calories per day, this means that carbohydrates can account for 900
to
1,300
of those calories.
This is approximately from 225
to
325
gr.
in a day. However, it is important to remember that your daily carbohydrate needs will always vary depending on your individual needs and goals. Each person will have their own physiological need, as well as the upper level of consumption.

How many carbohydrates do you need per day: weight loss, weight gain

The norm of carbohydrates for weight loss

According to many studies, low-carb diets can be very effective for weight loss. Reducing your carbohydrate intake can lead to decreased appetite and weight loss, even without the need to count calories.

For some people, this is a very comfortable option because on a low-carb diet, they eat until they are full, feel satisfied, and lose weight at the same time.

However, the daily
amount of carbohydrates for weight loss
is also very individual and depends on age, gender, body type and activity level.

Some people choose to eat a low-carb diet and reduce their daily carbohydrate intake to 50-150

gr. in a day.

Let's look at some of the benefits of low-carb diets:

Research shows that low-carb diets can reduce a person's appetite, causing them to eat fewer calories, which can help them lose weight. The Effects of a Low-Carbohydrate Diet on Appetite: A Randomized Controlled Trial
Additionally, low-carb diets have benefits that go beyond just weight loss. They may help lower blood sugar, blood pressure, and triglycerides. And also help increase the level of HDL (good) cholesterol and improve the structure of LDL (bad) cholesterol. Health Effects of Low-Carbohydrate Diets: Where Should New Research Go?
Low-carb diets often benefit from low-calorie, low-fat diets. They cause greater weight loss and improve health. Low-carbohydrate nutrition and metabolism

There are different carbohydrate standards for low-calorie diets, let's look at some of them:

100-150 gr. in a day

– This is a moderate consumption of carbohydrates. This may be appropriate for thin, active people trying to stay healthy and maintain their weight.

Carbohydrates that can be consumed at this rate

all vegetables;
a few pieces of fruit a day;
moderate amounts of healthy starches such as potatoes, sweet potatoes and grains such as rice and oats.

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50-100 gr. in a day

- this range is more severe and is not suitable for everyone.

Carbohydrates that can be consumed at this rate

lots of vegetables;
2-3 pieces of fruit per day;
minimal amount of starchy carbohydrates.

20-50 gr. in a day

– the most extreme version of the low-carb diet. Under no circumstances should you switch to this diet on your own, only under the supervision of a specialist and according to indications.

When consuming less than 50 g of carbohydrates per day

The body goes into
ketosis
, supplying energy to the brain through so-called ketone bodies.

Carbohydrates that can be consumed at this rate

lots of low-carb vegetables;
some berries, perhaps with whipped cream;
need to watch out for carbohydrates from other foods such as avocados, nuts and seeds

It must be remembered that when switching to a low-carbohydrate diet, you need to be very careful; it is best to do this under the supervision of a specialist. This diet has its contraindications

and side
effects
that you may not be aware of and harm yourself.

One-size-fits-all advice: Simply eliminate the worst sources of carbohydrates from your diet, such as refined wheat and added sugar, so you'll be on the right track to better health and weight loss. Replace high-calorie refined foods

carbohydrate sources,
whole
healthy foods:

vegetables;
greenery;
berries;
fruits;
cereals;
fish;
seafood;
meat;
eggs.

Choose carbohydrate sources that include fiber, try unrefined sources of starch: potatoes, sweet potatoes, oats, brown rice.

The norm of carbohydrates when gaining muscle mass

Carbohydrates are an important source of calories

for people wanting to build muscle mass.

Some research suggests that eating carbohydrates along with protein within a few hours of exercise may help increase protein synthesis. Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans
When you lift weights, the body relies heavily on carbohydrates for fuel, so a carbohydrate-rich pre-workout meal or snack can help you perform better in the gym. International society of sports nutrition position stand: nutrient timing
Additionally, carbohydrates have a protein-sparing effect, which means the body prefers to use carbohydrates for energy instead of protein. As a result, he can use the protein for other purposes, such as building muscle, if his carbohydrate intake is sufficient. The Important Role of Carbohydrates in the Flavor, Function, and Formulation of Oral Nutritional Supplements
Eating carbohydrates post-workout may slow down the protein breakdown that occurs after exercise, which may promote muscle growth. Intake of Protein Plus Carbohydrate during the First Two Hours after Exhaustive Cycling Improves Performance the following Day

Therefore, if your goal is to gain
muscle mass
, increasing your carbohydrate intake may be a good solution. The main thing is not to get carried away, remember the upper permissible level of consumption and train efficiently and regularly.

The best carbohydrates for weight loss. The relationship between carbohydrates and weight loss

Carbohydrates are different from carbohydrates. Not all of them are equally beneficial and not all of them are truly harmful. You've probably heard that some carbohydrates are considered “good” and others “bad,” but the reality is much more complicated.

There are three main types of carbohydrates. Some carbohydrates occur naturally

— in whole fruits and vegetables, while others
are processed
and
refined
and are either poor or stripped of their nutrients.

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Types of carbohydrates

starches or complex carbohydrates;
sugar or simple carbohydrates;
cellulose.

Both simple and complex carbohydrates are broken down into glucose (aka blood sugar). Simple ones consist of one or two sugar molecules, while complex ones contain three or more sugar molecules.

Fiber is not digested or broken down, which is good for heart health and weight management.

Natural simple sugars

found in fruits and dairy products.
There are also processed and refined simple sugars
that food companies may add to products such as soda, candy, and desserts.

Good sources of complex carbohydrates:

whole grains;
legumes;
beans;
lentils;
peas;
potato.

Where can you find fiber?

fruits;
vegetables;
whole grains;
beans;
legumes

Consuming fiber, complex and simple carbohydrates from natural sources such as fruits, can protect against many diseases and help maintain your weight. In addition, these carbohydrates contain large amounts of vitamins and minerals.

Processed and refined carbohydrates are high in calories and low in nutrients. They tend to lead to weight gain and may even contribute to the development of obesity-related diseases such as type 2 diabetes and heart disease.

Daily requirement for carbohydrates. Why it is necessary to adhere to the norm

There is no scientific work that explains exactly how to match carbohydrate intake to individual needs. As we have already discussed, the daily carbohydrate intake will be different for each person. Therefore, it is very important to experiment. Each person is unique, and what works for one may not work for another. It is important to conduct some experiments on yourself and find out what suits you and your body.

Before starting a low-carb diet, try tracking how many carbohydrates you eat in your typical day and whether they are healthy ones. Think about what can be added, and what is better to reduce or completely exclude?

focus
on quality
instead of focusing
on numbers . From counting and weighing, turn your attention to the sources of carbohydrates in your diet. Adding more quality whole foods and cutting out simple sugars and processed carbohydrates will go a long way toward improving your diet.

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An easy way to compensate for your carb intake

: Add some protein, healthy fats and vegetables to every meal. It will also be useful to include nuts, seeds, avocados in your diet, and, if possible, opt for unprocessed foods.

The body needs carbohydrates to function properly. Carbohydrates can account for approximately 900 to 1,300 calories of the daily value. Remember, this is just an average. Of course, this amount will vary depending on your height, weight and activity level. To identify more specific individual carbohydrate needs, it is recommended to consult a nutritionist.

Carbohydrates are our friends

and faithful comrades, it is important not to go overboard with them and monitor the quality of the sources - then they will only bring benefits and a good mood - without extra pounds and health problems.

Are there any foods that contain no carbohydrates at all?

Almost all food products, with the exception of food of animal origin (meat and fish), contain glucose.
Its complex compounds are found in natural plant products, while simpler compounds are found in industrially manufactured products (from bread to sweets). List of foods without carbohydrates: