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Culturally, we have extreme fat phobia (when I grew up in the US) ) In the 1990s, avocados were considered "fattening" and fat-free biscuits were the "guilt-free" holy grail for a fixation on the high-fat, low-carbohydrate keto diet. The keto diet was first introduced as a drug treatment – resistant epilepsy in the 1920s – and is still used today for this purpose. Now, however, she is also touted as a diet for weight loss.
I have many questions about carbohydrates from my nutritional customers: are they bad? Are you good? Somewhere in the middle? Read on to find out more.
What are carbohydrates?
First, you need to know the macronutrients: carbohydrates, fats, and proteins. The main purpose of carbohydrates is to give you energy: fat is also used for energy, but also protects organs, keeps you warm and supports hormone production and cell growth. Protein builds the structure for your cells and tissues and is used to function and regulate many body processes.) Most carbohydrates you eat are broken down by the digestive system into glucose, which is then used as energy to supply your cells and tissues with energy Organs. Carbohydrates can, so to speak, be stored as fat cells for later use. (That's why some people practice carbs.)
Tons of food contains carbohydrates. There are more obvious ones like bread, oats and rice or sweets like cakes, biscuits, pastries, sweets and fries. Beans and lentils, fruits and fruit juice, milk and dairy products and even vegetables like potatoes, peas and corn have carbohydrates. (All vegetables contain some carbohydrates, but starchy vegetables have about 1
Carbohydrates are made up of fiber, starch, and sugar. There are four calories per gram of carbohydrate. They often hear of "simple" carbohydrates and "complex" carbohydrates.
- Simple Carbohydrates are sugars – both the sugars found in foods and sugars that are added to foods. Some common examples of simple carbohydrates are sweetened drinks, sweets, white flour products, and fruit juice. Many studies have linked a high intake of simple carbohydrates to health problems such as obesity, diabetes and heart disease. Simple carbohydrates are what you want to reduce.
- Complex carbohydrates are generally high in fiber and digest slower. Some common examples are whole grains, beans and legumes, vegetables and whole fruits. (Read More: The Healthy Women's Guide to Eating Carbohydrates – which does not help cut them.)
When you eat carbohydrates, your blood sugar (blood sugar) rises. Consuming foods that contain protein and / or fat slows down the rate of decomposition, which maintains a stable blood sugar level rather than causing a sharp rise and then causing a crash. Fiber also helps to slow down this digestive process. Therefore, whole foods – which naturally contain a balance of protein, fat and fiber – are ideal.
What counts as a carbohydrate portion?
One serving of carbohydrate is about 15 grams. These amounts of food each contain about 15 grams of carbohydrates (in addition to their other ingredients):
- 1/3 to 1/2 cup of cooked cereal
- 1 slice of sliced bread
- 1/3 to 1/2 cup of cooked pasta
- 1/3 to 1/2 cup of cooked (or 1/4 cup dry) beans, peas or lentils
- 1/2 cup cooked potatoes or corn
- 1/2 of a medium baked potato or sweet potato
- 1 Cup of cooked squash or winter squash
- 3/4 to 1 cup berries
- 1/2 of a 9 inch banana
- 1 small apple or pear
- 1/4 cup of dried fruit
- 1/2 cup Fruit Juice
- Each serving of dairy product usually contains about 12 to 15 grams (although strained Greek and Icelandic yogurts often have a lesser amount, about 8 per cup)
How Many Carbs Should You Eat a Day?
"It depends" is not an exciting answer. But how many carbohydrates you need per day really has a lot to do with your unique make-up – and factors such as level of activity, whether you have underlying medical conditions, or are pregnant or breastfeeding. Your needs can also vary. (Here's what you should know about carb-cycling.)
First, you may find that you need different amounts of carbohydrates at different points in your cycle or at certain times of the year. People with Seasonal Affective Disorder (SAD) may be more prone to carbohydrate-rich foods in the darker months as the levels of the mood-regulating neurotransmitter lose serotonin and carbohydrate intake plays a role in serotonin production. This need to stabilize serotonin levels is also why you crave carbohydrates on a hard day or a collapse.
Different diets require different ratios of carbohydrates to fats to proteins. The dietary guidelines for Americans 2015-2020 recommend consuming 45 to 65 percent of our daily calories as a carbohydrate. To give you an unparalleled figure, on a 2,000-calorie diet, that's 225 to 325 grams. The recommended minimum amount of carbohydrates per day (according to these guidelines) is 130 grams – about eight or nine 15-gram portions of carbohydrate per day.
Low-carbohydrate diets (eg, Atkins or The LCHF diet) are generally used to refer to 20 to 100 grams of carbs per day. The ketogenic diet is a very low low carbohydrate diet (~ 10 percent of total calories from carbohydrates) with moderate protein levels (~ 20 percent) and high fat content (~ 70 percent). For someone with a 2,000 calorie diet, that's only about 20 grams of carbs per day – about the size of a large slice of bread. If that sounds very low, you're right: that's right.
Sometimes I see that clients leave themselves to themselves because they are unable to stay with the diet that is currently in decline. But often your body is fighting extreme plans because it wants to tell you something. If you enjoy eating that feels right for you and you can be flexible in real life, you can actually stick to it in the long run – even if the fads come and go. (See: Why Schedule a Restrictive Diet?)
If you're on a low-carbohydrate diet and want to track your macronutrients (and your doctor thinks it safe for you), you can optimize the protein's ratio of carbohydrates Fat until you find what feels sustainable and enjoyable while at the same time achieving your goals. If you feel that you are starting to think about having an eating disorder in the past or have problems building a healthy balance with food, working with a registered dietitian can help you make changes while you have the support, You need to avoid kicking dust from past problems or getting overwhelmed.
How do you know if you have found the right balance of macronutrients?
Eating too little carbohydrate can make you feel lethargic and mentally tired. It may also be that you feel irritable or have trouble holding it together emotionally. Some people also feel really hungry if they do not consume enough carbohydrates. Since many high-carbon foods also provide good fiber, indigestion such as constipation is a common problem with inadequate carbohydrate intake. (That's why constipation is a real problem with the keto diet.) Make sure you're still reaching the daily goal of 25-35 grams of fiber and drinking plenty of water to keep things moving.
Too much carbohydrate relative to protein and fat can make you feel like it's hard for you to stay full as you quickly burn meals and snacks, resulting in a heavy blood sugar spike followed by a crash , Over time, driving with this "blood sugar roller coaster" could lead to pre-diabetes or insulin resistance.
No, but how many grams of carbs should you have?
As a starting point, I generally recommend a carbohydrate source for each of your meals. Whether you get it from grains, legumes, starchy vegetables, fruits or dairy products is up to you. To keep you balanced, without thinking too much, fill half of your lunch or dinner plate with non-starchy vegetables, a quarter with egg whites, and the last quarter with carbohydrates. The constant distribution of carbohydrates throughout the day can also help to keep blood sugar levels stable, thereby supporting continuous energy and a balanced state of mind.
Here are some examples of meals and snacks that you can choose from each category, provide the minimum of 130 grams of carbs. Of course, if you need more, you will listen to what your body demands and add extra carbs if that makes sense to you. (See also: How to lose weight without giving up carbohydrates, according to Bob Harper)
- 1 cup cooked oatmeal (30 grams) + 1/2 medium banana (15 grams) + 1 tablespoon nut butter  1 cup of raspberries (15 grams) + 3/4 cup of plain Greek yogurt (~ 8 grams) + 1/4 cup of low sugar sugar (~ 8 grams)
- Spinach Mushroom Omelette and Two Slices of Whole Grain Toast (~ 30 grams)
- Spinach salad with 1/2 cup of chickpeas (22 grams), 1 cup of cherry tomatoes (5 grams) and 1/2 cup of grated carrots (5 grams), with olive oil and vinegar dressing  Nut butter sandwich on two slices of wholemeal bread (30 grams) and side of a 1 cup baby carrot (7 grams) with salsa
- 1.5 cups minestrone soup (~ 30 grams) and a small wholemeal roll (15 grams)  Dinner Ideas
- 1 cup of wholegrain or bean pasta (32 to 40 grams) with 3 ounces of boiled chicken and 1 cup of broccoli oli (5 grams)  1 cup vegetarian chili (~ 30 grams s) with 1 cup cauliflower rice (5 grams) or 1/3 cup brown rice (15 grams)
- 3 oz baked fish with 1/2 cup baked Sweet potato (15 grams) and 1 cup of cooked vegetables (5 grams); 1 cup berries (~ 15 grams) for dessert
- 3 cups of air-pressed popcorn (~ 15 grams)
- 1 small apple (~ 15 grams) with 1 tablespoon nut butter
- 2 tablespoons hummus (5 Grams) and 1 ounce whole grain crackers (15 grams)