Carbohydrates are the essential starches and sugars used to create energy in the body. Individuals consuming the recommended diet of 2,000 calories a day should receive 45 to 65 percent of their daily calories from carbohydrates. For best results, focus your carbohydrate intake to emphasize complex carbohydrates -- such as legumes and whole grain breads and cereals -- over candies, soft drinks and other simple carbohydrates.
Recommended Daily Intake
According to the Food and Drug Administration, adults following a 2,000-calorie daily diet are advised to eat 300 g of carbohydrates each day. Compared to other nutrients -- such as fat, saturated fat, cholesterol, sodium and dietary fiber -- carbohydrates have the highest recommended daily intake and are generally used to create the foundation of most diets. Foods that contain carbohydrates include pastas, breads, cereals, whole grains, fruits, rice and other starches.
Carbohydrate Percentage
The Mayo Clinic website recommends consuming 45 to 65 percent of your daily caloric intake from carbohydrates. Since each gram of carbohydrates contains 4 calories, individuals following a 2,000-calorie daily diet should receive 900 to 1,300 calories of carbohydrates each day, which is 225 to 325 g.
Types
While generally given a single recommended daily value on nutrition labels, carbohydrates come in two basic types. According to MedlinePlus, complex carbohydrates are differentiated from simple carbohydrates based on their chemical makeup. Simple carbohydrates include foods such as fruits, milk products and sweet foods. Complex carbohydrates are found primarily in starchy vegetables, legumes and whole grain breads and cereals. To maximize the nutritional value of your diet and prevent spikes in blood glucose, select non-refined carbohydrates that are low in added sugar.
Safety Concerns
Although the FDA recommended nutrient intake is optimal for most individuals, some people may have certain conditions or allergies - such as diabetes or lactose intolerance - that may complicate their intake of certain carbohydrates. Talk to your doctor about the best intake amount for carbohydrates and other nutrients.
References
- Food and Drug Administration; How to Understand and Use the Nutrition Facts Label; March 2011
- The Mayo Clinic; Healthy Diet: End the Guesswork with These Nutrition Guidelines; February 2011
- MedlinePlus: Carbohydrates
- Massachusetts Institute for Technology; Carbs are Essential for Effective Dieting and Good Mood, Wurtman Says; Elizabeth Thomson; February 2004
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