Good carbohydrate intake for the body
Carbohydrates, or simply carbs, are often considered an enemy in weight loss diets. However, according to nutritionist Amy Brownstein, MS, RDN (USA), completely cutting out carbohydrates was a big mistake. carb is the main source of energy for the brain and body. Carb deficiency will cause fatigue, constipation and metabolic disorders," she affirmed.
According to the US Nutritional guidelines (AMDR), carbohydrates should account for 45 - 65% of total daily energy. With a 2,000 calorie/day diet, you need to consume about 225 - 325g of carbs. However, for those who want to lose weight, the Institute of Medicine (IOM) recommends ensuring at least 130g of carbs/day to maintain brain function.
Good carbs, bad carbs and smart choices
Not all carbohydrates are the same. According to expert Melissa Nieves, LND - nutritionist at virtual Health Partners (New York), it is important to choose complex carbs instead of simple carbs.
Combined Labor Comes from Whole grains, beans, vegetables and fruits - contains a lot of fiber, digests slowly and helps you feel full longer. In contrast, simple carbs like refined sugar, cookies, and soft drinks can only cause you to suddenly increase blood sugar and get hungry quickly," said Nieves.
Good carbs you should prioritize every day:
Whole grains: oats, brown rice, whole wheat breadcrumbs (30 - 60g/meal)
Beans: lentils, black beans, red beans (100 - 150g cooked)
Starchy vegetables: sweet potatoes, pumpkin, corn (100 - 150g per meal)
On the contrary, you should limit:
White sugar, corn syrup, industrial candy
Sweet water, sugary drinks
White bread, instant noodles, white ground rice
How much carbs should you eat to lose weight?
There is no "magic" number that suits everyone. To lose weight effectively, you need to personalize the amount of carbohydrates according to your weight, activity level and goals.
People with little exercise: should eat about 3 - 5g of carbs/kg of weight/day
People with mild exercise: 5 - 7g/kg/day
High-intensity practitioners: 8 - 10g/kg/day
