Question: How much carbohydrate does one need daily?
Answer: Latrina and Crystal thank you for this
question.
Carbohydrate (CHO) is the most plentiful nutrient found in
food. If we are not mindful of our food
choices, we can easily overindulge in this energy-yielding nutrient. In fact the Standard American Diet (SAD) typically
providing a strong mix of processed foods, soft drinks and white refined foods
is said to be a contributing factor to the incidence of obesity.
There are numerous dietary theories, and if you were to ask
this question of three different nutrition professionals, it is likely that you
would receive varied responses. The bottom line is that we first need to consider our own
specific needs. Let’s face it we all
have different body chemistries, body composition, genetic predispositions and metabolic requirements. Because of
this what works for Latrina may not necessarily work for Crystal.
The Institute of Medicine (IoM) recommends at least 130 grams
of carbs daily and 45%-60% calories from carbs.
What these basic guidelines don’t take into consideration is ones
bioindividuality. Let’s take a look at
two very simple examples purely for illustration. First consider someone with metabolic issues
such as obesity, pre-diabetes or diabetes.
Consuming large amounts of carbohydrates in addition to a sedentary lifestyle
would only lead to weight gain and risk for additional health concerns down the
road. One with metabolic issues would need
to reduce amounts of carb intake for glycemic control, to encourage weight loss and to decrease
medical health issues.
Now someone who is highly athletic such as a marathon runner
or other endurance athletes would need to consume a larger amount of carbohydrates in
comparison to those metabolically challenged.
According to the Academy of Nutrition and Dietetics (AND), carbohydrate
recommendations for athletes range from 6 to 10 g/kg (2.7 to 4.5 g/lb) body
weight per day. This could mean as much
as 400 grams of carbs daily for an athlete weighing 68 kg or 150 pounds.
I had the opportunity to work with an overweight young woman
who was addicted to a daily six-pack of coca-cola. After simply cutting her carbs from 240 grams
to 40 grams, she was losing weight without even starting her exercise
regimen. On the flip side a chronic
fatigued marathon runner who restricted his carbohydrates responded with improved physical
and mental health after increasing his intake.
Are you unsure about your carb intake? Keep a food journal for a few days and use an
app that can calculate your total grams of carbs daily. You may be surprised at what it reveals. If necessary visit a nutritionist who can map
out a meal plan for you, especially if you have special dietary needs.
Because of the tendency to overindulge in carbohydrates, I have made a
few suggestions for reduction:
- Identify the types of foods in your diet which provide the most CHO, slowly begin to limit these foods.
- Eat fiber rich green leafy veggies, fruits, and starchy veggies.
- Limit or eliminate altogether processed foods and soft drinks.
- Limit or eliminate the addition of sweeteners.
- Use meal planning techniques to better manage your carb intake.
Regardless of how you choose to modify your dietary needs,
always listen to your body. Take the
time to figure out what it really needs.
Observe your energy, monitor your weight and check your blood sugar
levels. Always strive for a
healthy, balanced approach that can be maintained in the long run.
Dhana
Dhana Blissett has over 20 years experience in the medical and wellness industry. She is a Registered and Licensed Dietitian, Exercise Physiologist and Certified Holistic Health Coach.
If you are looking to get fit and improve your health and need accountability. Come join our team. Call us at 770-845-0527 and get started TODAY. Ask about our new member special. Bfit Athletic Club LLC www.bfitathleticclub.com.
Resources
Position of the Academy of Nutrition and Dietetics,
Dietitians of Canada, and the American College of Sports Medicine: Nutrition
and Athletic Performance
J Am Diet Assoc.
2009;109:509-527.
