Even though many fad diets have focused on reducing or eliminating carb-containing foods, carbohydrates are still essential for good health and a balanced diet. In order to achieve optimal health, meeting your daily carbohydrate requirements is crucial. Current health status, activity level and life stage all determine minimum carbohydrate needs. By meeting these needs, you can ensure your body functions properly and your energy levels are adequate.
What Are Carbohydrates?
Carbohydrates are one of the three essential nutrients that provide energy, or calories, to the human body. Each gram of digestible carbohydrate provides the body with 4 calories. Because carbohydrates' primary function is to fuel the body, athletes needs a high percent of their overall energy intake from carbohydrates. On the other hand, individuals with diabetes may not need as many calories from carbohydrates due to the risk of high blood sugar.
What Are Sources of Carbohydrates?
In order to meet your minimum carbohydrate requirements, you must first know what foods contain carbohydrate. Because carbohydrates are found in most plant-based foods, whole grains, starches, fruits and vegetables are all excellent sources of this essential nutrient. In addition, milk and yogurt contain carbohydrate along with other nutrients such as protein and calcium. Refined grains and sugars contain carbohydrate but lack the vitamins and minerals found in healthier carbohydrate-containing foods. To meet your minimum carbohydrate requirements while maximizing nutritional intake, avoid refined grains and sugars and focus on consuming more whole grains, fruits and vegetables.
Carbohydrate Requirements for Healthy Adults
Healthy adults should consume 45 to 65 of their calories from carbohydrates, which equates to roughly 200 to 300 grams of carbohydrates per day. Individuals who are very active and who routinely participate in endurance activities such as running or bicycling should consume more carbohydrates, unless they are trying to lose weight. If you are trying to limit your carbohydrate intake, never eat fewer than 120 grams per day, the minimum requirement set by the Institute of Medicine.
Carbohydrate Requirements for Pregnancy and New Moms
Carbohydrate requirements vary depending on life stages, including pregnancy and lactation. Women who are pregnant should consume at least 175 grams of carbohydrates to promote normal growth for the fetus. In addition, once women have delivered their babies and are breastfeeding, they need to consume at least 210 grams of carbohydrates per day to assist with their milk production needs.
- Western Kentucky University: Carbohydrates
- Wichita State University: What is a Gram?
- Colorado State University: Nutrition for the Athlete.
- American Diabetes Association: Hyperglycemia.
- Mayo Clinic: Healthy diet: End the Guesswork with These Nutrition Guidelines, Carbohydrates.
- US Department of Agriculture, National Agricultural Library: Dietary Carbohydrates: Sugars and Starches.
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