Carbohydrates, which naturally occur in plant foods such as fruits and grains, are a significant part of a healthy diet because your body won’t function properly without them, according to MayoClinic.com. However, some types of carbohydrates – such as the sugars added to drinks and breakfast pastries – aren’t as valuable and may cause health problems if you eat them too often. Emphasize healthy carbohydrates when considering how you will meet your minimum carbohydrate needs.
Significance
Among their many functions, carbohydrates help to provide energy for your central nervous system and muscles and help you metabolize fat, according to the Iowa State University Extension. Carbohydrates are your body’s ideal source of fuel. They break down into sugar in your stomach and small intestine and enter your bloodstream to be used as energy. Some sugar from carbohydrates also gets stored in your liver and other areas of your body for future use.
Needs for Survival
You can survive on about 130 g of carbohydrates a day, but this is only enough to ensure proper functioning of your central nervous system, give your tissues the sugar they need and help your body build red blood cells, according to the Iowa State University Extension. When you’re an athlete, you need more carbohydrates for energy, so your minimum intake shouldn’t dip below about 250 g a day. A low-carb diet -– which limits your intake of fruits, breads, sugary foods, pasta, starchy vegetables, beans and grains -– may allow as little as 50 g to 150 g of carbohydrates a day.
Recommended Intake
Ensure optimal body functioning by not eating the bare minimum level of carbohydrates. According to the 2010 Dietary Guidelines Americans, most people need about 45 to 65 percent of their calories from carbohydrates. This would be about 225 to 325 g of carbohydrates on a daily basis if you eat about 2,000 calories each day. You may need as much as 70 percent of your calories from carbohydrates if you participate in endurance sports events such as triathlons. Emphasize complex carbohydrates and natural sources of sugar over processed and refined sugars, recommends MedlinePlus. Ideally, eat about 5 oz. to 8 oz. of grains -– at least half of them whole grains –- as well as 2 to 3 cups of vegetables, 1 ½ to 2 cups of fruits and 3 cups of dairy per day.
Risks of Low-Carb Dieting
Low-carb diets usually emphasize fish, eggs, meat, poultry and non-starchy vegetables. Depending on the types of proteins and fats you choose, this may lead you to eat more saturated fat and cholesterol than is recommended. You may also end up not getting enough fiber in your diet, which could lead to gastrointestinal problems such as constipation. Furthermore, eating too much protein could lead you to develop a condition called ketosis, which may result in symptoms such as nausea and weakness. If you’re still interested in trying a low-carb diet, ask your doctor to recommend a safe moderate low-carb diet for you.
References
- U.S. Department of Agriculture: Food Groups
- MayoClinic.com: How Carbs Fit Into a Healthy Diet
- Harvard School of Public Health: Good Carbs Guide the Way
- Centers for Disease Control and Prevention: Carbohydrates
- MedlinePlus: Carbohydrates
- Iowa State University Extension: Carbohydrate
- MayoClinic.com: Low-Carb Diet: Could it Help You Lose Weight?
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