The Food and Drug Administration advises a daily intake of 300 g of carbohydrates for individuals on a 2,000-calorie diet. Considered an essential nutrient, carbohydrates are responsible for regulating serotonin levels in the brain, creating stable moods. While some types are considered healthier than others, carbohydrates are the body's primary source of energy and are necessary for sustaining many growth and metabolism functions of the body.
Carb Basics
According to the Mayo Clinic, carbohydrates are starches that are converted into sugar during digestion. As the sugar enters your bloodstream, individual cells receive it and use it to create energy. Excess sugar is stored in your liver and muscles as glycogen, where it is kept in reserve until needed. One of the advantages of carbohydrates is the ability to store high quantities of energy in anticipation of intense physical exertion, increasing your levels of energy and endurance.
Benefits
The Massachusetts Institute of Technology compares the mental benefits of consuming the recommended daily 300 g of carbohydrates to the effects of antidepressant medications. As your body consumes carbohydrates, the serotonin chemical in the brain acts as a natural tranquilizer, elevating your mood and reducing the risk of depression symptoms. By depriving yourself of carbohydrates, you impair your built-in ability to feel calm and content under pressure.
Simple vs. Complex
Carbohydrates are classified in two basic categories: simple and complex. According to the American Heart Association, complex carbohydrates are commonly found in foods such as oatmeal, brown rice, potatoes, bran, pasta and vegetables, while simple carbohydrates are primarily found in sodas, candies, cakes, table sugars and jellies. While complex carbohydrates offer long-term energy that gradually releases over time, simple carbs can cause short-term spikes in blood sugar and energy levels that can leave you feeling tired or irritable shortly after eating.
Safety Concerns
Despite their role as an essential nutrient, carbohydrates can lead to digestive problems and weight gain if eaten in excess. Athletes and sports enthusiasts who carb-load before an event increase their glycogen storage from 25 to 100 percent of their normal amounts, creating possible complications for individuals who suffer from diabetes. For best results, talk to your doctor about the ideal meal plans for receiving your daily recommended intake of 300 g of carbohydrates.
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