What Are Carbohydrates Really
Carbohydrates are one of the three macronutrients that our bodies use for energyeach gram of carbs provides four calories for your bodys fuel. All carbs are sugar molecules, and they come in two main types of carbohydrates: simple carbs and complex carbs.
What are simple carbohydrates? Simple carbs include the simple sugars with the most basic molecular structures: monosaccharides and disaccharides. Some examples include fructose , lactose , and sucrose .
And what are complex carbohydrates? Complex carbs, which are three or more simple sugars bonded together, have more complex molecular structures. They include starches and fibers . When whole grains are processed and stripped of their outer shell, or bran, they are known as refined grains. These refined carbs, like white rice and white flour, tend to act more like simple carbs in your body .
There are two types of fiber: Insoluble fibers, which get their name because they dont dissolve in water, help food move through your system faster. Thats why they are famous for keeping your bowel movements regular. Soluble fibers dissolve in water and turn into gels as you digest them, and some types have been linked to a reduction in heart disease risk. They can also make your poop softer and easier to pass.
Carbs Found In Beige Foods
Carbs per 100g of beige food
Most beige foods such as pasta, sweetened cereals, bread, grains, and beans are very high in carbohydrates and unfortunately are found in almost everyday food staples that most of us have grown up on.
The Ultimate Guide To Carbs In Beige Foods is a comprehensive resource for you to utilise when cutting out refined and processed foods from your diet.
Heres a short outline to give you an idea of the carb content found in these types of foods which may shock you:
- 1 slice of white bread contains 14 grams of carbs with only 1 gram of fibre.
- 1 slice of whole-wheat bread contains 17 grams of carbs with only 2 grams of fibre
- A standard size flour tortilla contains 36 grams of carbs with only 2 grams of fibre
- 1 bagel contains 29 grams of carbs with only 1 gram of fibre.
What Types Of Foods Can You Eat On A 100 Carb A Day Diet
There are no foods that you are unable to eat, regardless of the exact amount of carbohydrates you need to consume in each day for your specific goals. If you need to eat 50 grams a day or 500 grams a day, you can consume all types of carbohydrates. It ultimately comes down to the amount of a given food you consume. It is often helpful for people following a low-carbohydrate diet to be aware of and mindful of the carbohydrate density of different foods. Some carbohydrate sources have way more carbohydrates per gram of food than others. As such, some food choices make it more difficult to stay under a lower carbohydrate cap than others.There is a spectrum of carbohydrate density, and some foods fall on the very high end, some in the middle and some on the low end. For example, foods like rice cakes, bagels, and white bread tend to be on the high end of the carbohydrate density spectrum. Foods like multigrain bread, oatmeal, and white rice are in the middle of the spectrum. Root vegetables such as parsnips and potatoes, as well as fruits like apples, oranges, and watermelon, are on the lower end of the carbohydrate density spectrum.
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How To Count Carbs
You don’t need to be a nutritionist to learn how to count your daily carb intake. All it takes is a little investigating and paying attention to what you’re putting in your mouth.
Once you understand where carbs come from, the counting part is pretty simple. And if you’re counting macros, you’re counting carbs.
Here are the two easiest ways to track your carbs.
In addition to the quality of the carb sources you choose, what you pair them with can also make a difference. Adding the right amount of fat and protein choices to your meals can not only help you absorb carbohydrates more slowly, but can also play an important role in maintaining a better body composition – helping you accomplish your fitness and body goals .
Are Carbohydrates Bad For Diabetics
When people with diabetes consume too many carbs at a time, their blood sugar levels can rise to dangerously high levels. Over time, high levels can damage your bodys nerves and blood vessels, which may set the stage for heart disease, kidney disease, and other serious health conditions.
Which is worse for diabetics sugar or carbs?
The American Diabetes Association states that all carbs will have the same ultimate effect on blood sugar, however, complex carbs, because they are a long string of sugars, will provide a slower rise in blood sugar after all, it takes some time to break down that long string of sugars into absorbable single sugars.
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How Do Diabetics Find The Amount Of Carbs For Their Food
Most food products have food labels, from which you can simply read the number of carbs in them. However, suppose you need to know how many carbs something like a fruit or vegetable has. In that case, there is a wide range of apps, websites, and services from which you can get that information.
Two things that are important to remember when looking at nutrition labels are:
- Serving size. Serving sizes are always outlined on the nutrition label, and they are estimates of how much a person should or would eat of the product in one sitting. However, this does not always reflect the amount you eat. Therefore, if you eat more or less of that serving size, you will need to reflect that in your calculations.
- Total carbohydrates. Be sure to look at the number of total carbs in whatever you are eating. This number will also include the carbs from the added sugars and other ingredients, so you dont need to add those into your calculations. However, you should aim to eat food that does not contain added sugar in general.
Other dietary choices to make are to reduce your sugar intake, avoid adding excess salt while cooking, and limit your caffeine consumption. These choices can help to lower your blood pressure, and in turn, help lower your blood sugar.
Some foods that may increase your risk of high blood sugar may be safe in small portions. There’s even consistent evidence that moderate alcohol consumption may actually reduce the risk of type 2 diabetes.
Low Carb Diets Help You Burn Fat
Low carb diets greatly reduce your blood levels of insulin, a hormone that brings the glucose from carbs into the bodys cells.
One of the functions of insulin is to store fat. Many experts believe that the reason low carb diets work so well is that they reduce your levels of this hormone.
Another thing that insulin does is to tell the kidneys to retain sodium. This is the reason high carb diets can cause excess water retention.
When you cut carbs, you reduce insulin and your kidneys start shedding excess water .
Its common for people to lose a lot of water weight in the first few days on a low carb diet. Some dietitians suggest you might lose up to 510 pounds this way.
Weight loss will slow down after the first week, but your fat mass may continue to decrease if you maintain the diet.
One study compared low carb and low fat diets and used DEXA scanners, which are very accurate measures of body composition. The low carb dieters lost significant amounts of body fat and gained muscle at the same time .
Studies also show that low carb diets are particularly effective at reducing the fat in your abdominal cavity, also known as visceral fat or belly fat. This is the most dangerous fat and is strongly associated with many diseases .
If youre new to low carb eating, youll probably need to go through an adaptation phase where your body is getting used to burning fat instead of carbs.
How Many Carbs Should You Eat Per Day
“It depends” is not an exciting answer. But how many carbs you need per day really does have a lot to do with your unique makeup as well as factors such as activity level, whether you have any underlying medical conditions, or are pregnant or breastfeeding. Your needs can also fluctuate.
For one, you may notice that you need different amounts of carbohydrates at different points in your cycle or during certain times of the year. People with seasonal affective disorder may gravitate more toward carbohydrate-rich foods in the darker months since levels of the mood-regulating neurotransmitter serotonin take a dip and carb intake plays a role in serotonin production. This need to stabilize serotonin levels is also why you might crave carbs on a tough day or after a breakup .
Different diet plans require different ratios of carbs to fats to protein. The 2020-2025 Dietary Guidelines for Americans recommend consuming 45 to 65 percent of your daily calories as carbohydrates. To give you a ballpark figure, on a 2,000-calorie diet, that’s anywhere from 225 to 325 grams of carbs per day. The recommended minimum amount of carbs per day is 130 grams about eight or nine 15-gram servings of carbohydrates per day.
How Many Carbs Per Day Do You Need
The US Dietary Guidelines recommend that we get between 45 and 65 percent of our calories from carbohydrates . And with the recommended calorie intake anywhere from 1800-3000 calories a day, based on gender, age, and activity level, this translates into at least 200 grams or more of carbs per day .
For example, for an individual seeking to consume 2000 calories a day, they should aim for 900-1300 of their calorie intake to revolve around carbohydrates , equaling out to about 225 to 325g of carbohydrates.
But many popular low carb weight loss diets and health professionals recommend a range from 25% to 40% of your daily calories.
The thing is, your carb needs are directly related to your level of fitness, health goals, body composition, and overall diet. And everyone is a little different. If you are extremely active or an athlete, your needs may be closer to the higher end compared to if you are more sedentary, working a desk job most of the day and little activity, you probably need a lower carb intake .
Another way to estimate your carb needs is based on your current body weight. Divide your weight in pounds by 2.2 to get your weight in kilograms. You can then multiply this amount by one of the following:
- 2.5 to 3.5g/kg for sedentary to lightly active
- 3.5 to 4.5g/kg for moderate to heavy activity
- 5 to 7.0g/kg for extremely active
For example, a 150-pound adult who is sedentary needs ~170 to 238g of carbs per day .
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How Many Carbs A Day Should You Eat To Lose Weight
EMMIE SATRAZEMIS, RD, CSSD August 20, 2018
Carbs, also known as carbohydrates, have long been at the center of hot debates in the health and fitness world. Some low carb diets claim that they’re “bad” and promote limiting carb consumption, while other diets embrace them and promote daily consumption.
It’s no wonder so many people are confused about what to believe!
The truth of the matter is, carbs are not essential for survival, but you should probably be eating at least some. How many exactly, is debatable.
Keep reading to learn what are the best carbs for weight loss and ways you can estimate how many grams you need a day to get the best results.
Youre Not Cutting Back Enough
Some people are more sensitive to carbs than others.
If youre eating a low carb diet and your weight starts to plateau, you might want to further reduce the number of carbs in your diet.
You can follow a healthy, low carb diet by eating plenty of protein, healthy fats, and low carb vegetables.
To make sure your diet is low in carbs, try using a free online nutrition tracker.
Restrictive diets can come with health complications. Always talk to a dietitian or your healthcare provider before making any big changes to your diet.
If youre sensitive to carbs, you might want to try temporarily reducing carb intake further, but always talk to a healthcare provider before making big dietary changes.
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You Have Been Cutting Carbs For Too Long
If you have been dieting for a long time, try taking a 2-month period where you aim to maintain your current weight and gain some muscle. This might help with longer term weight loss.
Following a restrictive diet may can slow down your metabolism. Try taking a couple of months break from the low carb diet.
Recommended Carb Intake Based On Several Physical Factors
Since everyone is different it makes sense then that the number of carbs you should be eating per day for weight loss depends on factors such as age, sex, body type, and current activity level.
To get a great indication of how many carbs you should be eating per day, try out my macro calculator! Besides providing you with an accurate macro split for optimal weight loss.
Itll also provide you with a guide to how much protein you should be having depending on your level of activity.
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The Different Types Of Carbs
Just as the number of carbs in each food can differ, so can the type. There are three main “classes” of carbohydrates found in your diet, and each type is not always exclusive to one food or another, many foods contain a unique combination of the three. The main types of carbohydrates in food include:
Monosaccharides are the simplest form of carbohydrates. In other words, they are the most broken down already, making them a quick source of sugar in the diet. They provide a sweet taste to foods and include glucose, fructose, and galactose.
Glucose is found in natural sweeteners like honey, molasses, and agave. Fructose is the main type of sugar found in fruit and veggies. And galactose primarily comes from dairy options.
Sucrose, lactose, and maltose are disaccharides. Once eaten, these carb types must be broken down into their monosaccharide counterparts.
Lactose is a sugar in milk commonly associated with dairy intolerance. Sucrose comes from sugar beets and sugar cane plants, as well as some fruits. And maltose is the least common disaccharide, coming mainly from malt products.
Polysaccharides, the most complex of carbohydrates, include starch, cellulose, and pectin.
Examples of starchy foods are corn, legumes, potatoes, and grains.
Some carb types can be extracted from food and used in their singular form as an ingredient in processed foods – most commonly as added sugar.
What Can I Eat For Breakfast Without Carbs
18 Delicious Low Carb Breakfast Recipes
- Eggs and Vegetables Fried in Coconut Oil. …
- Skillet-Baked Eggs with Spinach, Yogurt, and Chili Oil. …
- Cowboy Breakfast Skillet. …
- Bacon and Eggs in a Different Way. …
- Savory, Flourless Egg-and-Cottage-Cheese Breakfast Muffins. …
- Cream Cheese Pancakes. …
- Spinach, Mushroom, and Feta Crustless Quiche.
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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.
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.
What Foods Have Carbs
Carbohydrates are found in many foods including fruits, vegetables, grains, beans, sugars, and processed foods . And although carbohydrates are commonly referred to as sugars there is a big difference between getting carbs from processed foods with added sugar and refined grains compared to nutrient dense plant sources.
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Targeted Ketogenic Diet And Carb Intake
If you engage in regular, intense physical activity, note that the above ratios might not cater to your performance needs. Thats where targeted ketogenic diets come into play.
In targeted keto and during training times only you might want to integrate a carb boost before and immediately following your training sessions. This will ensure your muscles have enough glycogen to perform their necessary tasks, both during competition and within in-season training.
When adopting this targeted principle, youll follow the above macro guidelines throughout the day. However, after you leave the gym , youll consume 15-30 grams of fast-acting carbohydrates. These should be consumed within a half hour after training ends.
Theoretically, your body uses these carbs immediately to repair and restore itself. Therefore, your ketogenic state wont be adversely affected.