What Is A Healthy Intake of Carbohydrates?

Overview
Carbohydrates are one of the main sources of fuel for the body. Carbohydrates come in three forms: sugars, complex carbohydrates and fiber. TERA Gold Carbohydrates can be found in foods that come from plants or animals and can also be added by manufacturers to make foods sweeter. Eating carbohydrates in the right proportions is part of maintaining a healthy diet.

Proportions
The body is able to utilize carbohydrates fairly rapidly for energy, and carbohydrates should be the predominant source of calories in your diet. RIFT Platinum According to the Mayo Clinic, you should get between 45 and 65 percent of your calories from carbohydrates each day. This means that if you are following a 2,000-calorie diet, you should get between 900 and 1,300 calories from carbohydrates. Each gram of carbohydrate contains four calories, so this amounts to 225 to 325 grams of carbohydrate each day.

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Carbohydrates and Disease
Eating too many carbohydrates can play a role in diabetes and cardiovascular problems. rift gold When you consume carbohydrates, they are rapidly converted into blood glucose. Thus, carbohydrate-heavy meals can cause a sudden jump in blood glucose levels. Sudden spikes in blood glucose can increase your risk of developing type 2 diabetes, KidsHealth explains. Excessive carbohydrate intake is also associated with high levels of triglycerides, a type of lipid that can increase your risk of developing cardiovascular disease.

Carbohydrate Types
Just as important as the amount of carbohydrates that you eat is the type of carbohydrates. RIFT Platinum Refined carbohydrates, which include sucrose and foods made with white flour, are broken down more rapidly by your body. Whole grains and carbohydrates that come from fruits and vegetables provide more nutrients and are digested more slowly. Not only does this reduce your risk of type 2 diabetes, these carbohydrates provide longer-lasting energy. As a general rule, you should emphasize fruits, vegetables and whole grains as carbohydrate sources and stay away from pastries and sugary drinks.

Fiber
Fiber is a unique type of carbohydrate because it cannot be absorbed by your digestive tract and does not contribute any calories to your diet. Dietary fiber comes in two forms: insoluble fiber, Rift Gold which passes through your digestive tract unchanged, and soluble fiber, which swells into a gel when it comes into contact with water. Soluble fiber can help lower your blood glucose and cholesterol levels by impairing the absorption of these substances. The Centers for Disease Control recommends that you consume 14 grams of dietary fiber for every 1,000 calories you eat。