Do you feel confused about carbohydrate intake? If you do, don’t feel bad, because there’s all kinds of conflicting information out there. Most Americans today were raised on a high carb eating plan so the current trend of low-carb dieting can seem like an extreme change. You may wonder if it’s healthy and safe.
The problem with carbohydrate consumption is that it has to be individually tailored. How many carbs you need depends on many factors such as: how active you are, what type of exercise you do, is your blood sugar normal, other health conditions, your metabolic type, etc.
Another factor that impacts carb consumption is what type of food your carbs come from. Carbs from fast food, processed and packaged foods affect your body differently than carbs from all natural vegetables, fruits, grains and nuts. Your body will naturally function better on a more natural, less processed food diet.
Carb Counting Tips
There are some general guidelines that can be useful for learning how to manage your carb intake and figuring out what’s best for you. The three options listed below assume that you want to reduce your carb intake to some degree. This also assumes that your food choices would be nutrient rich, natural unprocessed foods (not convenience or fast foods).
Moderate carb diet – 100 grams to 150 grams per day
On this plan you can eat all vegetables and fruits and some potatoes, rice, oats, ancient grains, as well as meat, fish, eggs, poultry, etc. It is less restrictive concerning they types of food you can eat. This is a good plan for weight maintenance and long term blood sugar control if you are a healthy active person. If your carb intake has been much higher you may lose weight on this plan.
Low carb diet – 50-100 grams per day
(American Diabetes Association – 45 grams to 60 grams per day)
This level of low carb eating requires lots of low glycemic vegetables, 2-3 pieces of low glycemic fruit per day and minimal starches. Normal sources and portions of protein food as well. It is recommended for lowering blood sugar and weight loss.
Lowest carb – ketogenic diet (for fast weight loss)
20-50 grams per day – the body goes into ketosis
A lot of low glycemic vegetables, meats and fats, fish, eggs, nuts, minimal non-gluten grains and maybe a few berries occasionally.The small amount of carbs in this diet would come from trace carbs in avocado, nuts, etc. This diet is not recommended as a long term solution and should only be used by by otherwise healthy individuals.
Using SUGARDOWN® to lower carbs
It can be difficult to switch from a high carb diet to any of these lower carb choices. This is where SUGARDOWN® can help, allowing your body to naturally adjust to a lower carb intake. For more info about using SUGARDOWN® to reduce your carb load please read Why SUGARDOWN? It is a safe alternative for lowering carb intake and managing blood sugar.
The American Dietary Guidelines at health.gov suggest that on a 2,000 calorie diet your carb intake should be about 225 to 325 grams, which would be 45% to 65% of your calories. This is most likely too high if you want to lose weight or lower your blood sugar. The American Dietary Guidelines is a broad study intended to make general recommendations for improving the eating habits of average Americans.
*The statements and products shown on this website have not been evaluated by the US Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Those seeking treatment for a specific disease should consult a qualified physician. All supplements should be taken as part of a healthy lifestyle. SugarDown® is a registered trademark of Boston Therapeutics.