How many carbohydrates do you need daily?

Read what our nutritionist has to say about intake of carbohydrates for healthy living and weight loss.

By: Bhavyajyoti Chilukoti | | Updated: June 12, 2017 10:50 am

When it comes to weight loss or leading a healthy life, we tend to cut down on the intake of carbohydrates as these are believed to up your calorie intake and make you gain weight. However, this is not true. In fact, WHO (World Health Organization), US FDA (Food and Drug Administration) and NIN (National Institute of Nutrition) India, have all defined the recommended range of macronutrients (Carbohydrates, Proteins and Fats). According to these guidelines, every individual should consume these macronutrients such that a percentage of total calories must come from each of these nutrients. So for carbohydrates, it needs to be 45-65% of the daily total calorie intake of an individual. For example, if you are a man and are on a 2000 calorie diet, you need to consume 225-325 gms of carbohydrates daily, explains Ms Rina Baliga, Dietician, Mumbai.

However, the intake of carbohydrate might change from person to person and for those suffering from diabetes (for whom simple carbohydrates are not a preferred choice). Here are few general guidelines for intake of carbohydrates based on the individual requirement.Read more about Good carbs VS Bad carbs — how to make the right choice.

1. If you are a healthy person with a high-intensity physical activity you need to consume 3–6 gms per kg body weight or 1-3 gms per pound body weight (by keeping your protein intake to 1-2 gms per kg body weight and healthy fat to 30-40 gms daily.)

2. If you are diabetic or suffer from insulin resistance, less amount of carbohydrates (50-100gms/day) would be optimal. It is wise to up the intake of complex carbohydrates like wheat; millets like ragi, jowar, bajra; beans and legumes; starchy vegetables like potato, yams; etc than simple carbohydrates which include fruits, honey, jaggery, refined cereals, bread, etc.

3. If you suffer from severe metabolic problem or obesity, it is wise to keep the intake of carbohydrates to 50 gms or less daily. However, talk to your doctor or dietitian for a customised diet plan to lose weight.

4. If you lead an active lifestyle but are planning to go low on carbohydrates, then limiting the intake of carbs to 50-100 g can work as a low carb diet. Also read about warning signs that you need to eat more carbohydrates.

Ms Rina says, ‘If you are planning to cut down on carbohydrates for weight loss, then start with the upper limit of the intake bracket as per your daily requirements for all nutrients and monitor your progress and intake carefully. If you do not lose weight at the rate of 0.5-1 kg per week, then you can begin reducing your carbohydrates until it starts to show effect.’ But remember to take expert advice on the same for desired results. Here are 5 carbs which actually help you lose weight!

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Published : June 12, 2017 10:50 am | Updated:June 12, 2017 10:50 am

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