When comparing the essential macronutrients that our body needs for fuel, carbohydrates, proteins and fat, not all energy sources are created equal. The number of calories per gram, also known as the fuel factor, of these macronutrients is different. Whereas fat has a fuel factor of 9 calories per gram, carbohydrates and protein both have a fuel factor of 4 calories per gram.
Carbohydrate Calculations
The Centers for Disease Control and Prevention recommend that 45 to 65 percent of your calories come from carbohydrate. Using a 2,000-calorie diet as an example, the caloric range for your carbohydrate intake should be 900 to 1,300 calories per day. Taking this range, and dividing it by the fuel factor of 4 to calculate grams, gives a carbohydrate intake of 225 to 325 g per day. To calculate your individual ideal caloric intake, utilize the user-friendly calorie calculator that takes into consideration your age, weight, height, gender and activity level (See Resources below).
Types of Carbohydrate
Carbohydrates can be classified into two distinct groups, and they both have a fuel factor of 4 calories per gram. Complex carbohydrates include more than two sugar molecules strung together to form a compound structure. Grains, vegetables and legumes have high amounts of complex carbohydrates. Fiber is also considered a complex carbohydrate, and about 14 g of fiber are recommended for every 1,000 calories that you eat. Fiber cannot be digested by your body, and therefore it does not truly have a fuel factor. Simple carbohydrates include either one or two sugar molecules and can be found in sweets, dairy and fruits. It is recommended that you eat sweets and dairy in moderation, while making approximately a quarter of each meal some type of fresh fruit.
What Carbohydrates are the Best?
Just as all macronutrients are not created equal, neither are different sources of carbohydrates. Sugary foods, such as candy, soda, cake and cookies, offer very little nutrient value and can add extra calories to your daily intake extremely quickly. The best carbohydrates to consume are nutrient-dense, meaning that they provide essential vitamins and minerals that you need to stay healthy. Whole grains, fresh fruits and vegetables, beans and low-fat dairy products include health-promoting nutrients. Although the nutritional quality of these carbohydrates can vary tremendously, each gram of carbohydrate is still only 4 calories.
Watching Out for Added Sugar
Many of the processed foods available in your local grocery store are loaded with sugar for flavoring, for texture, for color and for preservation. Added sugar can add to your caloric intake and to your waistline. The American Heart Association recommends that no more than 100 calories a day come from added sugar for women, and 150 calories per day for men. This comes to only 25 to 38 g of added sugar per day. According to the Mayo Clinic's website, most Americans get an average of 355 calories of added sugar per day, or almost 90 g. The best way for you to monitor added sugar in your diet is to look carefully at the nutrition facts label on each item before you put it in your shopping cart.
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