It is becoming common knowledge that it is wise to limit the amount of carbohydrates we eat. However, it is difficult to determine which are the bad carbohydrates versus the good ones and how many carbohydrates we should consume per day. This article will provide important information about carbohydrates in the diet and how to know how many carbohydrates we can have in our diet.
With books like The Keto Diet, Grain Brain, The Paleolithic Diet, The Mediterranean Diet, and The South Beach Diet, it becomes clear that a high carbohydrate diet can be detrimental to our health. The old “food pyramid” that was used as a dietary suggestion consisting of very little fat, a little more protein and a lot of carbohydrates has been shown to have a dearth of scientific evidence and little anecdotal evidence to convince anyone that it had much validity . . In fact, many health professionals believe that it is the main reason we have such poor health in the United States. Lifestyle pathologies such as obesity, diabetes, heart disease, dementia, and others can be directly related to high levels of carbohydrates in the diet.
The most recent guidelines have established standards that warn against consuming large amounts of “starchy” carbohydrates such as cereals, bread, pasta, and cereals. These are the foods that can ruin your health. Of all the grains, wheat is the most harmful. It contains large amounts of a protein called gluten. For many of us, gluten is an allergen that is classified as causing food sensitivities. Gluten sensitivities or allergies to gluten are very common in the American population. Not surprisingly, we find a large number of types of gluten-free foods on the shelves of most of our grocery stores.
If one wants to use a safer grain, oats and rice would be the best recommendation. Rice and oats have little to no gluten. However, they are still problematic because they are starchy carbohydrates.
It should be said that vegetables and fruits are also considered carbohydrates. But they can be removed from this discussion of carb limitation. Fruits and vegetables are a completely different type of carbohydrate than grain carbohydrates. Still, it would be better to eat a limited amount of fruit, as some contain high amounts of carbohydrates called fructose. It is suggested that a person eat 3 servings of vegetables for every 1 serving of fruit consumed.
How many starchy carbohydrates should you eat per day? Many experts suggest approximately 100-200 grams / day. This amount is certainly reasonable, achievable, and provides enough appetite satisfaction to make it work for most people.
What is sometimes difficult is being able to measure or count the grams of carbohydrates in various foods. However, the food labels on our food packages provide the knowledge necessary to determine how much we should consume. There are two characteristics on a food label to look for. The first is the serving size. The second is total carbohydrates. As an example, let’s say you want to eat a food bar. Suppose the label says that a food bar is one serving and the total carbohydrate list is 20 grams. You would know that eating such a bar would have consumed 20 grams of starchy carbohydrates. Another example could involve eating oatmeal. Let’s say the food label says a serving is 1/2 cup and a serving yields 100 grams of total carbohydrates. Now we would know exactly the amount of carbohydrates ingested. If the serving size were reduced to 1/4 cup, 50 grams of total carbohydrates would be ingested.
Using food labels, it is very easy to determine how many carbohydrates a person eats per day.
If the label of a food is not available, it is very easy to access the Internet and simply provide the browser with the information of the carbohydrate type, the serving size and ask the number of total carbohydrates numbered. Using this method, it is quite simple and easy to determine the amount of carbohydrates we consume per day.
Again, 100-200 grams per day of starchy carbohydrates is a good goal to hit. Many of us initially using this approach find that within a year we reach a desirable weight, eliminate chronic pain, increase energy, and sleep better.
This diet doesn’t have to be overly strict. Most people without serious metabolic diseases could certainly afford to have a “cheat day” or two each week when they could exceed 100-200 grams of starchy carbohydrates and eat some sweets.
Limiting the amount of starchy carbohydrates, consuming reasonable amounts of protein and healthy fats, and providing our diets with plenty of organic vegetables will allow most people to have a healthy diet. Many health professionals, dietitians, and nutritionists believe that this type of diet would allow the majority of the American population to reduce lifestyle health conditions to a point of essential national insignificance.