How to calculate your daily intake of carbohydrates

How to calculate your daily intake of carbohydrates

Calculation of carbohydrates is a daily meal planning method that helps control blood sugar levels, especially necessary technical people with diabetes type 1 or type 2 diabetes.

These nutrients are most amount of glucose in the bloodstream from food with sugars, fiber and starch. All carbohydrates play an important role in energy production, but it is essential to carefully choose the form in which they are found in foods we eat every day.

Types of carbohydrates

Carbohydrates are among the main nutrients taken from food and drink. Healthy ones that come from whole grains, fruits and vegetables are an important part of any diet, as both provide energy and vitamins, minerals and fiber (to prevent constipation, reduce cholesterol levels and help control body weight). Unhealthy carbohydrates from foods and beverages with added sugars and nutrients are low.

There are two main types of carbohydrates

  • Simple (sugar, processed foods, dairy, fruit.) Are processed the fastest in the body and cause blood glucose levels rapidly rising, followed by sharp declines.
  • Complexes (spinach, watercress, buckwheat, barley, brown rice, beans.) Are metabolized more slowly and contain soluble and insoluble fiber, both beneficial organism.

Glycemic index of foods indicate the extent to which they increase blood glucose levels. When choosing low glycemic index food sources (mainly supplying complex carbohydrates), such as lentils, green beans, broccoli, spinach, prunes or yogurt, managing to effectively prevent weight gain and diabetes control (if you suffer from chronic disease). On the other hand, a diet rich in foods glycemic index increased (in the simple carbohydrates predominate) provides contrary results.

Calculate the daily carbohydrate

The amount of carbohydrates in foods consumed daily is measured in grams. To achieve a correct calculation must

  • Know what foods contain carbohydrates;
  • Learn to estimate the number of grams of carbohydrate in food;
  • Calculate the total grams of carbohydrates daily meals provided;

 Foods that contain carbohydrates of both types are

  • Grains (bread, noodles, pasta, crackers or rice);
  • Fruit (apples, bananas, berries, melons and oranges);
  • Dairy products (yoghurt.).
  • Legumes (dried beans, lentils, peas .).
  • Sweet snacks (cookies, candies, waffles and other desserts);
  • Juices, fizzy drinks, fruit juices and energy drinks;
  • Starchy vegetables such as potatoes, corn, peas;

Non-starchy vegetables such as lettuce, cucumbers, broccoli and cauliflower contain small amounts of carbohydrates.

The optimal daily dose of carbohydrates is a maximum of 40-60 grams at each meal. People who follow a low-calorie diet or not undergoing active lifestyle will require even lower intake of these nutrients.

Approximate calculation you can do, depending on the menu. If eat a turkey sandwich and a bowl of fruit intake is 30 grams of carbs for two slices of bread and another 15 grams of carbohydrate provided about 100 grams of fruit.

It is very important to read food labels to get an idea on carbohydrate content by volume (note the number of total grams for carbohydrates, which contain sugars, starches and fiber). If products are not packed, used as a reference size payoff to estimate grams of carbohydrates daily menu provided.

You will find about 15 grams of carbohydrate in:

  • 50 grams of frozen fruit;
  • 120 grams of fresh fruit;
  • A slice of bread;
  • A half cup of oatmeal;
  • 80 grams of pasta or rice;
  • Half a muffin;
  • A cup of yogurt;
  • Two small cookies;
  • 50 grams of ice;
  • A tablespoon of syrup, jam, honey, sugar or honey;
  • 30 grams of fries.

 Another way to calculate the optimal daily intake of carbohydrates is the next one gram of carbohydrate provides about 4 calories, so you have to divide the number of calories you want to retrieve from these nutrients at 4 to get the number of grams.

 For example, if you follow a diet more than 1800 kcals per day and you must take 45% of calories from carbohydrates, you should consume a total of about 200 grams of carbohydrates daily

  •  45 x 1,800 calories = 810 kcals;
  • 810 kcals / 4 = 202.5 grams of carbohydrates.

Choosing healthy carbs

In addition to monitoring the exact amount of carbohydrates consumed each day, it is important to choose healthy type of these essential nutrients for optimum body.

Limit intake of foods with added sugars, which increased glycemic index and predisposes to weight gain or complications caused by diabetes. Eat a large variety of fruits and vegetables, especially those without starch. Replace refined grains with whole, as first lose fibers, vitamins and minerals during processing.

A balanced diet with at least 3-5 servings of vegetables a day will help you lose weight and keep your blood sugar under control. Besides choosing complex carbohydrates in foods with low glycemic index, it is important to eat together and quality protein and healthy fats. Do not skip meals and choose healthy snacks, which regulates glucose in the bloodstream.

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