Carbohydrates are your body’s main source of energy, and should make up the largest percentage of your daily calorie intake. Since carbohydrates provide 4 calories per gram, it’s easy to calculate your carbohydrate needs using carb percentage recommendations. When determining your carb requirements, first determine your daily calorie needs. Show Percent of CaloriesAccording to the Institute of Medicine, children and adults should consume 45 to 65 percent of their calorie intake as carbohydrates, and at least 130 grams of carbs per day. Since lowering your carb intake and increasing protein intake can help reduce your total calorie intake for weight loss, aim to consume about 50 percent of your calories from carbs for successful weight loss. Athletes require more carbs to replace muscle glycogen lost during physical training; some athletes need up to 70 percent of their calorie intake from carbs, according to the American Academy of Orthopaedic Surgeons. Calorie NeedsAccording to the Dietary Guidelines for Americans 2015, women generally need 1,600 to 2,400 calories per day to maintain a healthy body weight, while men usually need 2,000 to 3,000 calories each day. If you're overweight, women should aim for 1,200 to 1,500 calories daily, while a suitable goal for males seeking weight loss is 1,500 to 1,800 per day (See Ref 4: pg 20). You can use your body weight to estimate your individualized calorie needs for weight maintenance by multiplying your body weight — in pounds — by 13 if you’re sedentary, 16 if you’re moderately active and 18 if you exercise regularly, according to Harvard Medical School. For weight loss, most women need 1,000 to 1,200 calories and the majority of men require 1,200 to 1,600 calories each day, according to the National Heart, Lung and Blood Institute. Some active women and women who weigh more than 164 pounds may need up to 1,600 calories a day to lose weight without feeling hungry. Grams of CarbsDetermine the number of grams of carbs you need each day by calculating 45 to 65 percent of your total calorie intake, and dividing by 4. For example, if you eat a 2,000-calorie diet, shoot for 225 to 325 grams of carbs per day; and if you eat 2,500 calories a day, aim for 281 to 406 grams of carbs. Adults who drop their intake to 1,200 calories a day for weight loss need about 50 percent of their calories from carbs, or 150 grams per day. Carbs to LimitAlthough carbs should make up the majority of your calorie intake, limit "bad" carbs — such as refined grains and added sugars — as much as possible since they provide calories but few additional nutrients. According to the American Heart Association, men should limit added sugars to 9 teaspoons, or 150 calories, per day and women should eat no more than 6 teaspoons, or 100 calories, from added sugars each day. These extra sugars are present in desserts, sweets, syrups, pastries, many granola bars, sodas and other sugary beverages. Refined grains are in foods such as white bread and white rice. Healthy CarbsMeeting your daily carb requirements with healthy carbs, instead of refined grains and sugars, will help you maintain a healthy body weight and boost your energy level. Examples of nutritious carbs include whole grains, fruits, vegetables, legumes, low-fat milk, low-fat yogurt, nuts and seeds.  Counting carbohydrates, or carbs—keeping track of the carbs in all your meals, snacks, and drinks—can help you match your activity level and medicines to the food you eat. Many people with diabetes count carbs to make managing blood sugar easier, which can also help them:
If you take mealtime insulin, you’ll count carbs to match your insulin dose to the amount of carbs in your foods and drinks. You may also take additional insulin if your blood sugar is higher than your target when eating. Salad dressing, yogurt, bread, spaghetti sauce. Sugars are added to many foods during processing, and added sugars mean added carbs. To spot them, check the ingredients list for words ending in “ose” (such as fructose or maltose) and any name that includes “syrup” or “juice.” What are the different types of carbs?There are 3 types of carbs:
Sugars and starches raise your blood sugar, but fiber doesn’t. 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 isn’t 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 (not necessary if you use an insulin pump or give yourself multiple daily injections—you’ll take a fast-acting or short-acting insulin at mealtimes to match the amount of carbs you eat). This sample menu has about 1,800 calories, 200 grams of carbs, and about 13 carb servings. Breakfast Lunch Dinner Snack How many carbs should I eat?There’s no “one size fits all” answer—everyone is different because everyone’s body is different. The amount you can eat and stay in your target blood sugar range depends on your age, weight, activity level, and other factors. A dietitian or diabetes care and education specialist can help you create an eating plan that works for your unique needs and lifestyle. Ask your doctor to refer you to diabetes self-management education and support (DSMES) services, where you’ll work with a diabetes educator to create a healthy meal plan just for you. You can also visit the Find a Diabetes Education Program in Your Area locator for DSMES services near you. How can I find out more about carb counting?Talk with your dietitian about the right amount of carbs for you, and be sure to update your meal plan if your needs change (for example, if you get more active, you may increase how many carbs you eat). Ask about tasty, healthy recipes that can help you stay on top of your carb intake—which will make it easier to manage your blood sugar levels, too. How many carbs should I eat a day to lose weight?For people who are physically active or want to maintain their weight, a range of 100–150 grams of carbs per day may have benefits. For those aiming to lose weight quickly, going under 50 grams per day under the guidance of a healthcare provider may help.
Is 100 carbs a day low carb?While there is no strict definition of a low carb diet, anything under 100–150 grams per day is generally considered low carb. This is definitely a lot less than the amount of carbs in the standard Western diet. You may achieve great results within this carb range, as long as you eat unprocessed whole foods.
|
How much carbs should i eat in a day
Postagens relacionadas
direito autoral © 2024 cemle Inc.
