Recommended Carbohydrates In A 1500 Calorie Diet

Carbohydrates are essential nutrients that the body needs in large doses to provide energy and restore depleted chemicals in the muscles and liver. Carbohydrates can be either simple or complex. Simple carbohydrates, or sugars, provide a quick burst of energy followed by a "crash." Complex carbohydrates, or starches, provide more gradual, lasting energy. A 1,500-calorie diet is fairly low in calories. Regardless of caloric intake, however, carbohydrates should account for a certain percentage of your total calories.

Carbohydrate Calories

Carbohydrates should account for about 45 to 65 percent of your total calories, depending on your activity level. If you are on a 1,500-calorie diet, about 675 to 975 calories should come from various sources of carbohydrates. If you get regular exercise -- at least four times a week -- you will want to err toward the higher end to help replenish depleted muscle glycogen.

Carbohydrate Grams

Carbohydrates contain 4 calories per 1 g, so a diet of 675 to 975 calories translates to about 170 to 245 g of this nutrient each day. One slice of whole wheat bread contains about 24 g of carbohydrate; one large apple contains about 31 g; and a cup of peanuts contains about 22 g.

Fiber

Fiber is a specific type of carbohydrate that the body cannot digest. As fiber passes through the intestinal tract, it helps clean out blockage and promotes colon and digestive health. Adult men should try to consume at least 30 g of fiber each day, while adult women should strive for at least 20 g. The best sources of fiber are beans, vegetables, fruits and grain products.

Sugar

Sugar is also a specific type of carbohydrate that causes sharp spikes in blood glucose levels. Excessive amounts of sugar in the diet can result in weight gain, diabetes and cardiovascular disease. Adult men should limit their sugar intake to less than 150 calories a day, while adult women should restrict their sugar intake to less than 100 calories. Foods to avoid include candies, desserts, processed and packaged foods, sodas and other flavored beverages.