What Percentage of Carbohydrates Do You Need in a Day?
Over the years, many diets have claimed that carbohydrates are the enemy. This couldn’t be further from the truth. Carbohydrates belong to a class of nutrients called macronutrients, which means that your body needs them in large amounts to function properly. Carbohydrates supply your body with glucose – a simple sugar that your brain and muscles use for energy.
Forty-five to 65 percent of your daily calories should come from carbohydrates. This may seem like a lot, especially considering the low carbohydrate trend of years past, but it is important to meet your carbohydrate needs to keep your body functioning optimally.
Doing the Math
If you consume a typical 2,000-calorie daily diet, 900 to 1,300 should come from carbohydrates. Because carbohydrates contain four calories per gram, this equates to 225 to 325 grams per day.
If your calorie needs are a little higher, or 2,500 grams per day, 1,125 to 1,625 of those calories should come from carbohydrates. This equates to approximately 281 to 406 grams per day. Athletes often need to consume more carbohydrates to fuel their activity levels.
When talking about carbohydrates, it is essential to mention fiber, a specific, and very important, type of carbohydrate. Perhaps the most well-known benefit of fiber is its role in keeping your digestive system regular. Fiber does so much more than that, though. Fiber helps keep your blood glucose levels steady, decreasing your risk of Type 2 diabetes. Fiber also helps lower your blood cholesterol levels and aids in weight loss by helping you feel full sooner and longer. Men should consume at least 38 grams of fiber and women should consume at least 25 grams of carbohydrates every day.
The Best Sources
While it is important to consume enough carbohydrates, it is just as important to consider where these carbohydrates come from. Some foods will help you easily meet your carbohydrate needs, but they lack other important nutrients – like vitamins and minerals – that your body needs. This includes processed carbohydrates, such as white breads, white pasta, cookies, cakes, crackers and white rice. Soda and sweet drinks are also high in carbohydrates, but these carbohydrates come mostly from sugar. Avoid sugary beverages as much as possible.
You should focus on carbohydrates that offer fiber and other important nutrients. These carbohydrates include fruits, vegetables and whole grains, like whole wheat bread, whole wheat pasta, oats, couscous and brown rice. Include beans and lentils regularly, as well.
Lindsay Boyers has a Bachelor of Science in nutrition from Framingham State College and a certificate in holistic nutrition from the American College of Healthcare Sciences. She is also a licensed aesthetician with advanced training in skincare and makeup. She plans to continue on with her education, complete a master's degree program in nutrition and, ultimately, become a registered dietitian.