Role of Carbohydrates in Diet

Role of Carbohydrates in Diet

Carbohydrates have a very important role in our bodies and carbohydrates are an important part of healthy diet. Food that contains carbohydrates provide energy. fiber, vitamins, minerals, protein and water.

Carbohydrate foods are the seeds of cereals, fruits and vegetables. , and milk. Meat contains very little carbohydrate, an amount which can be ignored. 2000 calories healthy diet should consist of carbohydrate foods and provide more than 50% of total calories. Lower-calorie diet to lose weight should still have about 40% of calories from carbohydrates

Carbohydrates include sugars. flour and fiber. Sugars and starches provide energy to the body cells. Although not digested. fiber benefit the body.

CARBOHYDRATE INTAKE GUIDE

Total Calories Daily Total Daily% Calories Carbohydrate Carbohydrates
1200 cal 120g 40%
1500 cal 45% 170g
2000 cal 250g 50% 2500 cal 55% 345g
3000 cal 450g 60%

Health experts recommend a minimum intake of 100 grams of carbohydrates a day. Weight loss will only fall when caloric intake is lower than the body needs. A balanced diet to lose weight does not reduce intake of carbohydrates to the extreme.
WHO recommends that 55-75% of total energy consumption comes from complex carbohydrates and at most only 10% comes from simple sugars. For fiber, the American Cancer Institute recommends eating 20-30 grams of fiber a day.