How many carbs per day is normal if you are not dieting?
How many carbs per day is normal if you are not dieting?
HOW MANY CARBS PER DAY IS NORMAL IF YOU ARE NOT DIETING So, how many carbs per day is normal if you are not dieting?
Actually, there is no normal amount!
Well, unlike protein and fats, there is no minimum daily requirement of
carbohydrate for good health or to sustain life.
Therefore, the amount of carbohydrate intake varies enormously from one
individual to another; some people eat very few carbohydrates, or no carbs,
while other people eat far too many carbs.
In other words, you would die if you did not eat protein and fats, but you
would be fine if you ate no carbohydrates whatsoever, if you had to.
protein and fat, there is no minimum daily requirement of carbohydrate. It is
up to you and how well or unwell you feel after consuming carbohydrate.
HOWEVER, CRUCIAL HEALTH ADVICE FOR ALL EVERYONE
(irrespective of whether you looking to maintain weight, gain weight, or
gain optimum health)
Irrespective of how many grams of carbs you choose to consume per
day, for optimum health you need to avoid or strictly limit refined processed
carbohydrates (apart from an occasional treat).
As deliciously addictive as these particular
carbohydrates are, over-consumption of them is a major cause of heart disease,
high blood pressure, insulin resistance, type 2 diabetes, and many other diet
related diseases and conditions. See the page link at the bottom of this answer
for a full list.
The diseases often referred to as diseases of Western civilization became
pervasive in the twentieth century primarily because of our high consumption of
refined processed carbohydrates. The problem is, our bodies were not designed
to eat these types of carbohydrates because our ancient ancestors did not have
these foods in the diet/ Hence, many people cannot cope with an over-consumption of
carbohydrate because our bodies are too similar to the bodies of our
In fact, less than 1/10th of 1% of our
genes have changed in the last 10,000 years. In terms of evolution, it is not
that long ago!
BACK TO HOW MANY CARBS PER DAY IS NORMAL IF YOU ARE NOT DIETING
According to books.nap.edu website, some females may be consuming as many as
180 to 230 grams daily and some males may be consuming as many as 200 and 330
grams daily. However, these amounts are high and may be unhealthy for you as an
individual if you are carbohydrate sensitive or have a degree of insulin
resistant. Degrees of insulin resistance can range from mild to
Nowadays, many, many people have a degree of
insulin resistance often without being aware of it. Moreover, many people are
carbohydrate sensitive often without being aware of it.
In addition, if you have a degree of insulin resistance, and you continually
consume too many carbohydrates, especially refined processed carbohydrates, it
can lead to type 2 diabetes.).
Many dietary charts suggest less than 100 grams daily, for a normal healthy
person, to decrease the risk of chronic disease by having too many refined
processed carbohydrates per day.
Again, if you are not sure what constitutes a refined processed carbohydrate,
you will find a list at the bottom of this answer.
The normal range to reverse a degree of insulin resistance, or for sensitivity
to carbohydrate, (or for weight loss), is 20 to 50 grams daily and
sometimes up to 70 grams if the individual is engaging in such things as
regular cardio exercise and weight training.
HOW MANY CARBS PER DAY IS NORMAL IF YOU ARE NOT DIETING, ADDITIONAL
If you feel sleepy after a meal or find that you are always hungry,
you will benefit by eating far fewer carbs. If you find that your stomach feels
uncomfortable or bloated after a meal then you will also benefit by lowering
For some people carbohydrates are useful for exercise; this does not mean that
everyone who engages in cardiovascular (cardio) exercise and weight/strength
training needs a lot of carbohydrate. It depends on the individual (some
people feel bad after eating carbohydrates, often without realizing that the cause
is too much carbohydrate).
HOW MANY CARBS PER DAY IS NORMAL IF YOU ARE
NOT DIETING, SUMMARY
Whatever amount of carbohydrate you choose to eat to get your carbohydrates
from natural sources such as leafy green vegetables and (low sugar) fruits such
as berries. Bear in mind that most fruits, and especially fruit juices, are
very high in natural sugars.
In fact, when eaten all carbohydrates (even natural carbohydrates) turn to
sugar. So, think of eating carbohydrates as eating sugar and think of eating refined
processed carbohydrates as eating concentrated sugar.
For the free list plans, list, and
carbohydrate charts, to help you further use the page links given below.
Refined Processed Carbohydrates (to avoid or limit, apart from an
occasional treat, for the sake of your health
Vegetable Carbohydrate Chart to use as a daily guide for
weight maintenance, weight gain, or weight loss
Carbohydrate in Vegetables Chart to be used as a daily
guide for weight maintenance, weigh gain, or weight loss
Healthy Eating Guidelines
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However, if you are not trying to lose weight, the website nap.edu
lists the Dietary Reference charts and shows 130 grams as the
Recommended Daily Allowance in order to decrease the risk of
chronic disease by having too many refined processed carbohydrates
per day. See the first answer to this question (above the video )
for a list of refined processed carbohydrates.
Furthermore, the amount is entirely dependent on the individual.
Unlike protein and fats, there actually is no minimum daily
requirement of carbohydrate for health or to sustain life.
The amount of carbohydrate intake varies enormously from
one individual to another; some people need very few carbohydrates
while others can take more carbohydrates. If you feel sleepy after
a meal or find that you are always hungry, you may benefit by
eating fewer carbs. The usual low carbohydrate range is 20 to 50
grams daily and sometimes up to 70 grams if the individual is
engaging in such things as regular cardio exercise and weight
If you find that your stomach feels uncomfortably "heavy" after a
meal then you may benefit by lowering carb intake.
For some people carbohydrates are important for exercise; this does
not mean that everyone who does cardio exercise and weight training
needs a lot of carbohydrate! It depends on the individual (some
people feel bad after eating carbohydrates). In general, an insulin
spike can be beneficial right before exercise and carbohydrates can
be used after exercise to replace lost glycogen stores.
If you're trying to lose weight, replace food sources such as
potatoes, white rice, all breads, biscuits, cakes etc. with protein
and low carbohydrate fruits such as berries and low carb vegetables
such as leafy green vegetables.
For a free vegetable carbohydrate chart and a fruit carbohydrate
chart, which you can print out and use as a daily guide, see the
page links, at the bottom of the first answer to this question
(which is above the video).