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Do you know “How much carb is required for a healthy diet?” At some point, most of you must have wondered about your daily carb intake in your food items. This blog will answer all your questions regarding adopting a healthy diet and amount of carbohydrate intake in your diet.
What are Carbohydrates?
Carbohydrates are a type of organic compound made of carbon, hydrogen, and oxygen atoms. They are one of the three macronutrients essential for life, along with proteins and fats, and serve as the primary source of energy for the body. Carbohydrates can be simple sugars, such as glucose, or complex polymers, such as starch.
Are Carbohydrates GOOD or BAD for the Body?
Carbohydrates can be both good and bad for the body, depending on the type and amount consumed.
Carbohydrates are an essential nutrient for the body and should be included in a healthy and balanced diet. Carbohydrates are broken down by the body to be used as energy for physical activity and other functions. The body needs carbohydrates to function properly and to stay healthy.
Eating the right types of carbohydrates in the right amounts is beneficial to maintain good health.
Some types of carbohydrates, such as complex carbs from whole grains, fruits, and vegetables, are essential for providing energy, fiber, vitamins, and minerals. However, processed foods rich in carbs often contain high sodium, sugar, and unhealthy fats, which can contribute to obesity, high blood pressure, high cholesterol and other health issues.
Carbohydrate-rich foods that can spike blood sugar levels and lead to weight gain include:
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White bread
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White rice
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Pasta
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Cereal
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Ice cream
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Chocolates
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Doughnuts
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Muffins & Waffles
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Crisps, Sausage Rolls, Pasties
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Fruit juice & Sweetened beverages
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Candy, Cakes, Cookies & other sweets
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Meat products such as bacon, sausage, etc.
While it may be tempting to eat these products occasionally, it is important to limit your intake and focus on eating a balanced diet made up of nutrient-dense food. Weight gain treatment in Salem can also be maintained while balancing the food habits.
Daily Requirements of Carbohydrates for Adults
The recommended daily intake of carbohydrates for adults is 130-225 grams per day, says the Dietary Guidelines for Americans 2020-2025. This recommendation is based on a standard 2000-calorie diet and this is going to help in getting a proper weight gain treatment in Salem. The type of carbohydrates is just as important as the amount, and adults should aim to get the majority of their carbohydrates from fruits, vegetables, whole grains, and legumes, as these are the most nutritious sources.
When it comes to added sugars, adults should limit their intake to no more than 10% of their total calories, or about 50 grams per day for a 2000-calorie diet.
An individual’s carbohydrate requirements may differ based on a person's age, gender, level of activity, and other diseases person is being affected. Therefore, it is best to consult your internal medicine expert in Salem or a dietitian to determine the most appropriate amount of carbohydrates for you.
What does a Healthy Diet consist of?
A healthy and balanced diet consists of a variety of nutrient-dense foods from all the food groups, including:
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A variety of fruits and vegetables such as dark green leafy vegetables, avocados, broccoli, tomatoes, carrots, legumes (beans), citrus fruits, etc.
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Whole grains such as brown rice, barley, bulgur (cracked wheat), corn, millet, and oatmeal.
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Healthy proteins include lean meats, fish, eggs, beans, tofu, seeds, etc.
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Healthy fats include unsaturated fats found in avocados, olive oil, nuts, seeds, and fatty fish.
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Low-fat dairy products such as milk, paneer, yogurt, cottage cheese, butter, and ghee.
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Water. Staying hydrated is an important part of a healthy diet.
FAQs
1. What are the Carbohydrate requirements by age?
The typical amount of carbohydrates per age is as follows:
Children between 1-3 years require 130 grams/day, whereas children between 4-8 years old need 130-185 grams/day. Adolescents (9+), younger and older adults, and the elderly should try to consume at least 130-225 grams/day.
2. Why do we need carbohydrates?
Carbohydrates, as an essential macronutrient, provide energy and are required for the digestion of other macronutrients. They also help to regulate blood sugar levels.
3. How many carbs are needed per day for a diabetic person?
The recommended daily amount of carbs for a diabetic person varies depending on the individual's health and daily caloric needs. Generally, diabetics should aim for 45-60 grams of carbohydrates per meal and 20-30 grams of carbohydrates per snack. Consult your doctor for a healthy diet chart based on your health requirements.
Consultant - Internal Medicine
Manipal Hospitals, Salem
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