The Best Sources Of Carbohydrates
My overall philosophy isnt just about quantity. Its also not about counting carbohydrates, fat or protein grams, and its not about calorie counting instead, its about the quality of the food you eat.
Good carbs are found in foods like:
Whats different about these foods? Well, unlike many common sources of carbohydrates eaten on a standard American diet, like processed breads, fried foods, white rice, refined sugars and conventional dairy, the best carbohydrates are found in foods that are also nutrient-dense .
If you count macros to keep your diet focused around a specific number of carbohydrates a day, try the items above as sources of healthy carbohydrates. Other nutritional foods with higher carbs include starchy vegetables, all fruits and ancient grains .
How Many Carbs Should You Eat To Lose Weight
You should eat less than 150 grams of carbs to lose weight on a consistent basis. This is based on an average calorie intake of about 2,000 calories .
This would generally be classed as quite a low level of carb intake, but even eating less than 200 grams of carbs a day would be less than the majority of people consume.
At the more extreme end of low-carb weight-loss dieting is the ketogenic diet, which instructs people to consume less than 50 grams of carbs a day to trigger ketosis.
More on this shortly.
If you eat somewhere between 100-150 grams of carbs, youre way lower than average, and your body is quickly burning through its liver carb stores. If you eat extra protein, that can provide a buffer to replenish these stores.
– Kamal Patel, Co-founder and editor at Examine.com.
Daily Carb Recommendation For Weight Loss
The daily recommendations for carb intake are based on two primary criteria: total daily calorie intake and the intensity/volume of physical activity. Higher total daily calorie needs come with higher recommendations for total daily carb intake, while lower total daily calorie needs come with lower recommendations. Furthermore, as the body relies heavily on carbohydrate intake for moderate to higher intensity physical activity, carb recommendations will increase as total volume and intensity of activity increase.
Total daily calorie intake can be estimated using one of the estimating equations for total daily energy expenditure. The most common ones are the Harris and Benedict equation and the Mifflin-St Jeor. However, there are also online tools that can be used. Such as the NASM Online Calorie Calculator. This can help individuals determine how many calories they should consume daily.
After that, the number of grams per unit of body weight can be estimated based on current guidelines from the American College of Sports Medicine and the Academy of Nutrition and Dietetics. These recommendations are generalized as follows:
Light Activity: 3-5 g/kg/day Moderate Activity : 5-7 g/kg/day High Activity : 6-10 g/kg/day Very High : 8-12 g/kg/day
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How Many Carbs Should You Eat Per Day To Lose Weight
Low carbohydrate diets can be very effective for weight loss, according to research.
Reducing carbs tends to reduce your appetite and cause automatic weight loss, or weight loss without the need to count calories.
For some people, a low carb diet allows them to eat until fullness, feel satisfied, and still lose weight.
The number of carbs a person should eat every day for weight loss varies depending on their age, sex, body type, and activity levels.
This article reviews how many carbs you should eat per day to lose weight.
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According to the Food and Drug Administration , the Daily Value for carbs is 300 grams per day when eating a 2,000-calorie diet .
Some people reduce their daily carb intake with the aim of losing weight, cutting down to around 50150 grams per day.
Research has shown that low carb diets can be part of an effective weight loss strategy.
This diet restricts your intake of carbohydrates including sugars and starches like bread and pasta and replaces them with protein, healthy fats, and vegetables.
Studies show that low carb diets can reduce a persons appetite, lead to them eating fewer calories, and help them to lose weight more easily than in other diets, provided they maintain the diet .
In studies comparing low carb and low fat diets, researchers need to actively restrict calories in the low fat groups to make the results comparable, but the low carb groups are still usually more effective .
Types Of Carbohydrates You Should Know
There are three kinds of carbs: starches, sugar, and fiber.
Starches include grain-based foods beans and starchy vegetables like corn and potatoes. Within the grain category, there are two subtypes: whole and refined grains. Whole grains like brown rice and whole wheat bread are less processed and contain more nutrients than refined grains like white bread and white rice. They also have more fiber , which can help you avoid constipation, Angelone says.
The majority of carbs you eat should fall into the whole grains category, not the refined stuff.
Sugar includes added sugar like in desserts and packaged foods as well as natural sugar found in fruit, dairy, whole grains, and even vegetables such as beets and corn. When we talk about sugars negative health consequences, were generally talking about added sugars, which add calories but no nutritional value.
The American Heart Association recommends that women consume no more than six teaspoons, or 25 grams, of added sugar per day. For men, the limit is nine teaspoons, or 36 grams. But most people are eating way more than thatmore like 20 teaspoons, or 80 grams, per day.
Your move: Consider sugary foods occasional treats rather than mainstays of your diet. And check out our guide to six simple ways to eat less sugarwithout giving up dessert.
If youre managing diabetes, your doctor or dietitian may also recommend monitoring your intake of natural sugars, such as those from fruit.
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How To Decide Your Daily Carb Intake
If you simply remove the unhealthiest carb sources from your diet, such as refined wheat and added sugars, youll be well on your way to improved health.
However, to unlock the potential metabolic benefits of low carb diets, you also need to restrict other carb sources.
There are no scientific papers that explain exactly how to match carbohydrate intake to individual needs. The following sections discuss what some dietitians believe about carb intake and weight loss.
Including Sugars Fat And Protein
When monitoring your carbs, it’s important to also pay attention to sugars, fats, and proteins.
Sugar can have a place in a lower-carb diet. Be aware, though, that it has zero nutrient density. This means it has no vitamins or minerals.
High-quality fats and proteins play a big role in diabetes management. They provide energy and can slow the entry of glucose into the bloodstream.
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The Truth About Carbohydrates And Weight Loss
Weight loss is often recommended for people with diabetes, as it has been proven to significantly , blood glucose, and blood pressure.
The foundations for weight loss are simple. Increasing physical activity, and managing daily calories to keep a slight caloric deficit provide steady and consistent weight loss.
However, theres currently a lot of conflicting information about how the ratio of carbohydrates in your diet affects your weight loss, including frequently recommended diabetes diets based on fewer carbs .
However, theres currently a lot of conflicting information out there about reducing carbohydrates vs. low-carb diets Paleo or ketogenic diets.
Remove All Processed Foods
Youll be surprised how easily you can eliminate a lot of carbs by removing processed foods and sugary treats.
Getting to 150 grams of carbs a day to lose weight is so much easier when you stop eating that candy bar that contains 40 grams of sugar.
And if you tend to eat carbs as snacks, then switch to nuts and seeds to help you feel full and avoid hunger cravings .
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So How Many Carbs Should I Be Eating Each Day To Lose Weight
Dietary guidelines recommend you get between 45 to 65 percent of your daily calories from carbohydrates, Brissette says. But since everyone needs a different number of calories every day, there is no set number of carbs that equals a low carb diet for everyone. If you know how many calories you typically consume daily, you can do a little math to find your low-carb range: For example, if youre eating 1,800 calories per day, that equates to 203 to 293 grams of carbs per day.
Dropping carbs below the 45 to 65 percent range isnt recommended for most people because it makes getting all of your vitamins and minerals each day far more challenging, says Brissette.
With that in mind, you might have to make some modifications in order to find the sweet spot that works best for you and your weight-loss goals, says Liz Blom, RD, a Minnesota-based nutrition and wellness coach.
In general, you want to get 45 to 65 percent of your daily calories from carbohydrates.
She suggests getting about 45 percent of your daily calories from carbs if you’re trying to lose weight, and using a tool like MyFitnessPal to track your intake. If you dont lose any weight after the first week, you can try going lower, says Blom. Conversely, if you start losing weight but begin to feel super sluggish, try upping your carbohydrate intake a bit and see how you feel and how your weight responds.
On the other hand, says Schaub, you might want to aim for the higher end of the carb range if you:
What If You’re Making Healthy Choices And Still Have High Blood Sugar
According to American Diabetes Association guidelines, most people with type 2 diabetes should start taking a blood glucose-lowering medication, typically metformin , as soon as they are diagnosed.
Most people diagnosed with type 2 diabetes have had blood sugar levels in the diabetes range for months if not years before diagnosis. Don’t think of taking blood glucose-lowering medication as failing. Type 2 diabetes, with prediabetes as its starting point, is a progressive disease during which people slowly lose their insulin-making capabilities over time. It’s of no health value to severely restrict the amount of carbs you eat to manage your blood sugar levels and/or to delay medication. The recommended course of action to stay healthy with type 2 diabetes is to get blood glucose, cholesterol and blood pressure numbers under control soon after the time of diagnosis-and maintain target goals-adjusting diet and medication as needed.
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Busting A Few Nutrition Myths
Avoid grain-based foods: You do not need to eat whole grain foods to get fiber and good carbs. You can obtain plenty of fiber from vegetables, nuts and seeds. And grain-based foods, even whole grains are high in carbs and will raise blood sugar.
Enjoy dairy: Dairy products are fine to eat, even full fat varieties. There is no evidence to show these are bad for our health. And in fact, new evidence suggests they are very beneficial. In terms of carbs, cheese and cottage cheese are lower in carbs than milk and yogurt.
Become a detective: When you go shopping, dont rely on front-of-pack labelling. Food companies are great at enticing you to purchase foods, or telling you that a food is healthy, but it may not be true. The only way youll know is to read food labels and learn to understand the nutrition facts panel. When looking at nutrition labels, dont just look at the total calories, observe the amount of carbs, fiber and how much sugar an item contains.
Carbs are more important than calories: But overall, the best bet for your diabetes diet is to focus on carb control. When you can observe your daily intake of carbs and lower them, you will see results pretty quickly. And just to be clear, we are talking about a low carb diet here, not a no carb diet! Sure, in the long term, calorie intake is important to achieve and maintain a healthy weight. If you need to, on a lower carb diet, you can control calorie intake by focusing on the amount of food you eat.
Get Your Macros And Supplements Aligned
To create an effective weight loss strategy, I also recommend that my clients and reader take a close look at aligning dietary macros with the right supplement stack.
First of all, when youre trying to lose weight, you can achieve faster results by adding more protein to your balanced diet .
Eating more protein a day to lose weight can become a challenge, though. But with a simple whey protein shake, youll easily get a tasty boost.
You should also consider how metabolic boosters can supplement your weight loss diet.
These typically include thermogenic ingredients that have a unique impact on your metabolism .
Basically, your body slightly raises its core temperature, and it uses energy stored in fat and blood glucose to fuel that increase.
So, between eating fewer calories and burning off more energy, you can get to your ideal weight considerably faster.
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Substitute Alternative Flours For White Flour
White flour is often the base of many baked goods, including breads, muffins, and cookies, and is used to coat most fried foods. White flour is considered a refined grain, which means many of the nutrients and fiber have been processed out.
Less fiber means it digests quickly and may lead to insulin spikes in people who have type 2 diabetes. You may also end up feeling less satisfied after eating something made with refined flour .
If youre craving baked goods, try swapping out white flour for whole grain flour, which has more fiber and a better nutritional profile .
You might also consider subbing coconut or almond flour for white flour, as these alternative options tend to be lower in carbs. However, these flours have a higher fat content than white or whole grain flour (
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However, if youre trying to keep your carb intake down, its important to focus on non-starchy vegetables.
The American Diabetes Association has an extensive list of non-starchy vegetables, including artichokes, asparagus, broccoli, carrots, mushrooms, and tomatoes .
Summary
All vegetables are valuable sources of vitamins, minerals, and fiber. To keep your carb intake lower, emphasize non-starchy vegetables in moderation.
How Are Carbs Measured
Carbs are measured in grams. On packaged foods, you can find total carb grams on the Nutrition Facts label. You can also check this list or use a carb-counting app to find grams of carbs in foods and drinks.
For diabetes meal planning, 1 carb serving is about 15 grams of carbs. This isnt always the same as what you think of as a serving of food. For example, most people would count a small baked potato as 1 serving. However, at about 30 grams of carbs, it counts as 2 carb servings.
Try to eat about the same amount of carbs at each meal to keep your blood sugar levels steady throughout the day .
This sample menu has about 1,800 calories, 200 grams of carbs, and about 13 carb servings.
Breakfast½ cup rolled oats 1 cup low-fat milk 2/3 medium banana ¼ cup chopped walnuts Total carbs: 65 grams, about 4 carb servings
Lunch2 slices whole wheat bread 4 oz. low-sodium turkey meat 1 slice low-fat Swiss cheese ½ large tomato 1 TBS yellow mustard ¼ cup shredded lettuce 8 baby carrots 6 oz. plain fat-free Greek yogurt ¾ cup blueberries Total carbs: 59 grams, about 4 carb servings
Dinner6 ounces baked chicken breast 1 cup brown rice 1 cup steamed broccoli 2 TBS margarine Total carbs: 57 grams, about 4 carb servings
Snack1 low-fat string cheese stick 2 tangerines Total carbs: 19 grams, about 1 carb serving
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A Medical Condition May Be Preventing Weight Loss
Many hormonal conditions can cause weight gain or prevent weight loss, particularly hypothyroidism.
If you suspect an underlying medical condition, see your healthcare provider. Explain that youre having problems losing weight and that you want to rule out any medical issues.
Certain medications can stimulate weight gain. Check the list of side effects to see if weight gain is on the list. You may be able to take an alternative drug that doesnt have this side effect.
SUMMARY
Certain medical issues and medications can make it more difficult to lose weight. See a healthcare provider to discuss your options.
Many people in health and fitness circles believe that everyone should be eating many, small meals throughout the day.
Researchers have studied this thoroughly and havent confirmed the benefits of frequent, smaller meals .
Many dietitians believe its natural for humans to eat fewer meals per day and sometimes go long periods without food.
Some people use intermittent fasting, an eating pattern where you only eat within a certain time window. This may be an 8-hour window each day or occasional 24-hour fasts.
Intermittent fasting can help some people lose weight. However, this eating pattern isnt for everyone, and restricting food can trigger negative emotions in many people, especially with a history of disordered eating.
To stay safe, talk to your healthcare provider before trying fasting.
Where To Cut Carbs
Being mindful also means being selective about which carbs you’re choosing to cut. Simple carbs like soda and white bread can spike blood sugar and fast forward hunger pangs, so you should cut those before cutting complex carbs. Complex carbs are found in whole grains and vegetables and are referred to as “dietary starches” that steadily release energy. Even these healthier choices can add up, though, so keep an eye out for low-carb options: half a cup of sweet potatoes has 21 grams of carbs and a slice of typical sprouted bread has around 15 grams.
So if it isn’t clear already, we’ll give it to you straight: There is no universal amount of carb consumption for best weight loss results. It’s different for every person, and it’s strategic.
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