Carbohydrates are useful for producing energy, which our body knows how to use them to maintain its physiological functions, allow physical or even intellectual effort. All types of carbohydrates are converted into glucose to produce ATP. The amounts of carbohydrates to absorb each day vary from one person to another, because we all have our own metabolism, and a different level of activity. What are the benefits of carbohydrates? What carbs for weight loss?
Here are some answers.
- 1 Definition of carbohydrates
- 2 carbohydrates in food
- 3 How many grams of carbs per day?
- 4 How do you know how much carbohydrate to eat?
- 5 How many carbohydrates per day for a woman?
- 6 What are the carbohydrates to avoid?
- 7 Carbohydrates: good or bad?
- 8 Also to read
Definition of carbohydrates
Carbohydrates occur naturally in many foods, or are added to processed foods. For this reason, it is important to always check the ingredient lists carefully to know what types of carbohydrates they contain, and in particular the hidden sugars. Pastry and bakery products, confectionery, cookies, sauces and prepared meals often contain large amounts of carbohydrates and fast sugars.
Types of carbohydrates
Not all carbohydrates are created equal. Depending on their nature, they will be broken down more or less slowly, and will provide more or less fibre.
Sugar and simple carbohydrates
This is the simplest form of carbohydrate. It absorbs very quickly and does not provide any fibre. Table sugar is therefore a very fast sugar that does not really have any nutritional value.
These are complex carbohydrates made up of several units of sugar. They are found in vegetables, grains, legumes and whole grains. They absorb slowly and help maintain balanced blood sugar and more stable energy levels over time.
Fiber is made up of poorly digestible polysaccharides that are not absorbed by the intestine. Instead, they serve as substrates for the probiotic bacteria present in the colon. They therefore have a prebiotic activity favorable to health and better digestion.
carbohydrates in food
List of foods highest in complex carbohydrates:
– The fruits
– The vegetables
– Nuts and oilseeds
– Whole grains
How many grams of carbs per day?
The recommended daily intakes of carbohydrates represent 45-65% of total calorie intake, rated at 2000 calories. This corresponds to a daily amount of 225 to 325g of carbohydrates for a “normal” person. This indicative quota does not take into account metabolism, the amount of physical activity or a possible need to lose weight.
Role of carbohydrates
Carbohydrates, or carbohydrates, are the macronutrients for energy. The body breaks them down to turn them into glucose, which will then be converted into ATP. The amounts of carbohydrates to consume per day are often subject to debate because they are known to promote weight gain, while at the same time they are essential for people looking to gain muscle mass, or simply to perform in their sport.
Carbohydrate intake for athletes
Very lean athletes (fat percentage of 10% and below) may even consume more carbs (7g+ per pound) due to their excellent insulin sensitivity, in an effort to maximize performance and/or muscle gains .
Those with low insulin sensitivity or simply don’t have the necessary training intensity and volume and are looking to lose fat will have to settle for 2-3 grams of carbohydrates per kg of body weight.
Test and readjust to find the right balance in your carbohydrate intake. Always make small adjustments rather than extreme changes. For example if you consume an average of 300g of carbohydrates/day, increase or decrease by 50g depending on your goal rather than finding yourself overnight at 50g of carbohydrates/day or the opposite extreme, 500g/day .
How much carbohydrate per day to lose weight?
The reduction in carbohydrates for weight loss must be significant enough that the body needs to go to fat. Thus, it is considered that an amount of 50 to 100g of carbohydrates per day should not be exceeded. These carbohydrates, from natural sources rich in fiber, should be eaten at breakfast and after a sports session for more efficiency on lipolysis. In this specific case, fat burners can help to better use this energy stored in the form of fat.
Low carbohydrate diet: how many sugars per day to lose weight?
How do you know how much carbohydrate to eat?
It’s hard to know the amount of carbs we actually need each day because we can’t know how many calories we’re burning. Our basal and active metabolism can vary depending on our age, sex, state of health, level of physical activity and amount of sleep.
The quantity of carbohydrates to be absorbed is assessed according to one’s own observations:
– We increase them if we lose muscle and if the energy levels are too low.
– We reduce them if we store fat.
How many carbohydrates per day for a woman?
Just like men, women need carbohydrates. But, unlike men, they are more sensitive to weight gain because their body does not react in the same way to their food intake depending on the time of their cycle.
– Before menstruation, the body retains more water in the extra-cellular environment: swelling due to water retention is observed, with weight gain that can vary between 1 and 3 kg.
– After menstruation, the body reacts normally to carbohydrate intake.
As a general rule, women should vary their carbohydrate levels according to their menstrual cycle: normal intake for the first 14 days of the cycle, then reduced intake until the onset of menstruation.
What are the carbohydrates to avoid?
Carbohydrates: good or bad?
The benefits of carbohydrates for athletes and very active people do not apply to people embarking on a weight loss program. Indeed, the body will not have the same glucose needs depending on its level of activity and its metabolism.
It is especially important to distinguish between a simple carbohydrate and a complex carbohydrate, which will not have the same impact on the body. Complex carbohydrates provide stable energy, and fiber essential for digestive health. Fast sugars negatively impact blood sugar and promote insulin resistance.
Also to read
Focus on carbohydrates and the dangers of sugar
What is the difference between carbohydrates and sugar?