The amount of carbohydrates (carbs) a person should eat in one day depends on how many calories they require. Calorie requirements are based on age, gender, weight, height, physical activity level and existing medical conditions. Calorie and carbohydrate requirements will differ on an individual basis, but general dietary guidelines will apply in any situation.
Definition
Carbohydrates are a major dietary component and include sugars, starches and fiber, according to Medline Plus. Carbohydrates are the body's main source of energy and are particularly important for normal brain and nervous system function. Sources of carbohydrates include fruits, vegetables, dairy products, table sugar, honey, legumes, starchy vegetables such as potatoes and corn, whole grains, candy, sugary beverages such as soda and processed foods that contain added sugar.
Dietary Guidelines
According to the U.S. Department of Agriculture (USDA), the average adult needs 2,000 calories a day to stay healthy. 50 percent to 60 percent of calories should come from carbohydrates, equivalent to about 300 g of carbohydrates a day. Consumers can use Nutrition Facts labels on food packages to determine the total amount of carbohydrates per serving.
Healthy Carbs
Medline Plus says the healthiest carbohydrates are from starch, fiber and natural sugars. These have vitamins, minerals and essential nutrients that support growth and development, overall health and a normal weight. Foods that contain healthy carbohydrates include fresh fruits and vegetables, whole grains, beans, legumes and low-fat dairy products. Fruits, vegetables and whole grains in particular are high in fiber, which helps prevent heart disease and obesity.
Unhealthy Carbs
Unhealthy carbohydrates come from added sugar. According to the USDA, added sugars can cause dental cavities and contribute to weight gain and obesity when consumed in excess. Obesity is a risk factor for chronic diseases such as heart disease, diabetes, high blood pressure, immobility, certain cancers, stroke, arthritis, osteoporosis and sleep apnea. Foods high in added sugar include soda, sweets and candy, desserts and pastries, flavored syrups, fruit drinks and alcoholic mixers.
Considerations
Carbohydrates should be part of a diet that contains a variety of foods in moderation. A healthy diet should be balanced with regular physical activity to benefit overall health and prevent disease. The American Diabetes Association says diabetics need to monitor their carbohydrate intake because eating too many carbohydrates at one time can lead to high blood sugar and diabetic complications.
According to the Mayo Clinic, low-carb diets that restrict carbohydrates are often promoted for weight loss, but may not have long-term effects. Low-carb diets can be high in saturated fat and cholesterol, which increases the risk of heart disease and certain cancers. Low-carb diets can also cause ketosis, a medical condition characterized by weakness, nausea, dehydration, dizziness and irritability.
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