What percentage of dietary calories should come from carbohydrates?
Given the fact that obesity is a very common condition all over the world as well as the fact that it is known to be the root cause of a number of medical complications, it is easy to see why a number of people are worried about the kind of food they eat as well as the amount of exercise they get. One of the most common misconceptions about calorie and carbs intake is that a lot of people are of the opinion that all one really needs to do is cut the carbohydrate quantity in their diet until they have lost the excess weight. However, it is not so much carbs impact as it is calorie impact.
The adequate intake of calories from carbohydrates a day boils down to the calculation of every carbohydrate contains 4 calories per gram. Once you have understood this calculation, counting calories becomes a much simpler task. Calories from carb fat protein are measured at 4 per gram as well and will come in handy on a number of meat containing meals. Calorie counting is one of the best ways of monitoring the amount of food that you eat as well as understanding the impact that it is going to have on your body.
Carbohydrates are an important source of energy which enables the body to function properly. Carbohydrates in the diet can be of two types, simple and complex. Simple carbohydrates are sugars which can be digested easily by the body. These include cake, jelly and candy. Complex carbohydrates are starches which require a long period of time for digestion. These include pasta, grains, breads, vegetables and fruits. Once the carbohydrates are broken down in the body, they are turned into fuel and utilized by the muscles and cells for their daily functioning.
Many foods that are rich in carbohydrates are also packed with other nutrients. For example, fruits and vegetables not only contain carbohydrates, but are also loaded with several vitamins and minerals. Some carbohydrate-rich foods also contain a lesser amount of nutrients. Sugary foods, molasses and corn syrup are examples of simple carbohydrates that add calories to the diet. An excessive intake of calories can lead to weight gain. For this reason the consumption of sugary foods must be limited.
It is possible to ensure proper carbohydrates nutrition by making some important food choices. Switch to whole grain bread for sandwiches and toast instead of white bread. Many people like to snack on crackers. However these are usually loaded with salt and fats. Switching to whole wheat crackers supplies the body with healthy carbohydrates as well as cuts down on unhealthy calorie intake.
Dairy products are good sources of carbohydrates. However whole milk tends to be high in fat. Opt for skim milk instead and use it with cereal or for baking. Medical experts maintain that the calories from carbohydrates should be about 60 percent of total calories consumed on a daily basis. It is advisable to be aware of your recommended daily intake of calories. This will depend upon your gender, age, height, weight and activity level. Once you have this, you can determine the amount of carbohydrates you require every day. It is also a good habit to start reading the food labels as they list the number of carbohydrates, calories and other nutrients contained in the food.
In order to lose weight and maintain healthy body weight, you need to know the types and amount of carbohydrates to eat. Carbohydrates triggers serotonin production in the brain and this leads to a sense of well being. The appetite is also suppressed and one does not feel hungry any more. However, regular consumption of such carbohydrates can lead to excessive weight gain. To continue to derive nutrition from carbohydrates and lose weight, you need to include only those carbs which are healthy for you.
Dieters and those who wish to stay healthy must ensure the presence of complex carbohydrates in the diet. These are more satisfying, add fewer calories and keep you feeling full for a longer time. However some individuals are advised to follow a simple carbohydrates diet. This is due to certain conditions such as irritable bowel syndrome. However it is important to consult a doctor or a dietician before making any alterations to the diet.