Since the exact optimal number of calories in your diet will vary depending on your age, activity level, gender and similar factors, the number of calories you should consume from carbohydrates will vary as well. However, you can follow some general recommended guidelines that can help you determine how many carbohydrates you should be eating every day.
Function
Your body needs carbohydrates in order to provide the energy it uses to carry out all its activities and life functions. When you eat carbohydrates, they are broken down into the simple sugar molecule, glucose. Glucose is then absorbed from your small intestine into your bloodstream, where it travels to cells. Once in the cells, small intra-cellular bodies called mitochondria convert the glucose into energy, allowing your body to be active.
Amount
Without enough carbohydrates in your diet, your body will not have enough energy to be healthy, leaving you weak and fatigued. According to the Mayo Clinic, between 45 and 65 percent of your total daily caloric intake should be from carbohydrates. If you follow an average plan that recommends 2,000 calories a day, then between 900 and 1,300 calories should be from carbs -- which is approximately 225 to 325 g.
Fiber and Starch
However, the amount of carbs you need should be broken down further. One type of carbohydrates is called complex carbs, because of their intricate molecular structure. These include fiber and starch, which are both found in foods such as fruits, vegetables and whole grains. Part of your carbohydrate intake needs to come from fiber. For every 1,000 total calories you consume, you should eat 14 g of fiber. This works out to 28 g of fiber as a part of your carb intake if your daily total diet gives you 2,000 calories.
Sugars
The other type of carbohydrates is simple carbs, or sugars. Naturally occurring sugars, such as those found in fruits and vegetables, are not problematic for your health. However, processed foods frequently include added sugars, which increase their amount of calories while reducing their nutritional value. You need to limit your intake of added sugars but do not need to worry about naturally occurring sugars. Women should consume fewer than 100 calories daily of added sugars, while men should consume fewer than 150 calories.
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