Daily Need For Carbohydrates: How To Find Out Your Rate

Carbohydrates and their importance for the human body

The popularity of carbohydrates can only be envied. They are like superstars in the world of nutrition: they are discussed at every step, everyone is talking about them, everyone is closely following the new data. Someone claims that they are incredibly useful, and someone argues that they are the worst enemies. Despite all this polarity of opinions, one thing is undeniable - carbohydrates are of interest to everyone. Therefore, today we analyze in detail carbohydrates and their importance for the human body.

If you miss all the metaphors, then from a biological point of view, carbohydrates are molecules consisting of carbon, hydrogen and oxygen atoms in certain ratios. But in the world of nutrition, everything is much more complicated than it might seem at first glance. So, carbohydrates have become one of the most controversial topics today.

Some believe that reducing the amount of carbohydrates in the diet is the path to optimal health, while others advocate higher carbohydrate diets. In fairness, it's worth noting that both ultimately agree that moderation is always the better solution.

Regardless of your point of view in this discussion, it is probably hard for you to deny the important role of carbohydrates in the human body. Let's take a look at their main features.

1. Carbohydrates give our body energy

   One of the main functions of carbohydrates is to provide the body with energy.

   Most of the carbohydrates we eat are digested and broken down into glucose before entering the bloodstream. Glucose is taken into the body's cells and used to produce a molecule called adenosine triphosphate (ATP) through a series of complex processes known as cellular respiration. Most cells in the body can produce ATP from several sources, including carbohydrates and fats. But even if you use a mixture of different substances in your diet, most of the cells in your body are still

   Study: Carbohydrate, fat, and protein metabolism in muscle and in the whole body after mixed meal ingestion

    

2. Carbohydrates store energy

   If there is enough glucose in the body to meet current needs, the excess can be stored for the future. This stored form of glucose is called glycogen and is found primarily in the liver and muscles.

   The liver contains approximately 100 gr. glycogen. These stored glucose molecules can be released into the bloodstream to provide energy throughout the body and also help maintain optimal blood sugar levels between meals.

   Unlike liver glycogen, muscle glycogen can only be used by muscle cells. It is vital during long periods of high-intensity exercise. The content of muscle glycogen can vary from person to person, but is approximately 500 grams.

   Study: The Role of Skeletal Muscle Glycogen Breakdown for Regulation of Insulin Sensitivity by Exercise

   If you have all the glucose the body needs, plus all the glycogen stores are full, the body can convert excess carbohydrates into triglyceride molecules and store them as fat. Do you understand the connection? Carbohydrates do not lead to weight gain on their own, a combination of factors leads to fat gain: prolonged excess consumption with food and reduced body expenses (when we move little, lead a sedentary lifestyle, in this case our body no longer needs glucose in such a large volume ). The following situation occurs: we consume a large amount of carbohydrates, while moving little, which means that the body does not need such a quantity. At the same time, our reserves in the liver and muscles are full, and then the body has to send them for storage in the form of fat.

    

3. Carbohydrates Help Maintain Muscle

   Glycogen storage is just one of several ways the body gets enough glucose for all of its functions. In case there is not enough glucose from carbohydrates, muscles can also be broken down into amino acids and converted into glucose or other compounds for energy.

   Obviously, this is not the best option for us and our body, since muscle cells are of great importance for the whole organism. Large loss of muscle mass is associated with poor health and a higher risk of death.

   Study: Age-related and disease-related muscle loss: the effect of diabetes, obesity, and other diseases

   Therefore, eating the right amount of carbohydrates is one way to prevent muscle loss associated with periods of hunger. In this case, carbohydrates will reduce muscle breakdown and provide glucose for the brain.

   Research: The Effect of Carbohydrates on Ammonium and Ketoacid Excretion during Starvation

    

4. Carbohydrates Promote Digestive Health

   Unlike sugars and starches, dietary fiber is not broken down into glucose - it passes through the body undigested. It is customary to divide them into two main types of fibers: soluble and insoluble.

   Soluble fiber is found in:

   • oats;

   • legumes;

   • the inside of the fruit;

   • and some vegetables.

   Passing through the body, it seems to draw in water and form a gel-like substance - this helps to increase the stool and soften it.

   • In a review of four studies, soluble fiber was found to improve stool consistency and increase the frequency of bowel movements in people with constipation.

     Study: Systematic review: the effects of fiber in the management of chronic idiopathic constipation

      

   Insoluble fiber is also very good: it helps relieve constipation by adding bulk to the stool and increasing the speed of passage through the digestive tract.

   Insoluble fiber is found in:

   • whole grains;

   • skins and seeds of fruits and vegetables.

   Getting enough insoluble fiber is an excellent prevention of digestive tract diseases.

   • One observational study, in 40,000 men, showed that a higher intake of insoluble fiber was associated with a 37% reduction in the risk of diverticular disease, a disease in which multiple protrusions of the colon wall form, sometimes there is inflammation in the area of ​​diverticula.

     Study: A prospective study of dietary fiber types and symptomatic diverticular disease in men

      

    

5. Carbohydrates affect heart health and diabetes

   Of course, eating too much refined carbs is bad for heart health and can even increase your risk of developing diabetes. At the same time, eating a lot of dietary fiber can benefit the heart and positively affect blood sugar levels.

   As the viscous soluble fiber travels through the small intestine, it binds to bile acids and prevents them from being reabsorbed. In order to make more bile acids, the liver uses cholesterol that would otherwise be released into the blood.

    

   • Studies show that a daily intake of 10.2 grams. Soluble fiber (as psyllium) can lower “bad” LDL cholesterol by up to 7%. Cholesterol-lowering effects of psyllium intake adjunctive to diet therapy in men and women with hypercholesterolemia: meta-analysis of 8 controlled trials

   • In addition, a review of 22 observational studies found that the risk of heart disease was reduced by 9% for every additional 7g consumed. Dietary fiber intake and risk of cardiovascular disease: systematic review and meta-analysis

     Fiber differs from other carbohydrates in that it does not raise blood sugar as much. In fact, soluble fiber helps delay the absorption of carbohydrates in the digestive tract, which can lead to lower blood sugar after meals.

     Review of human studies investigating the post-prandial blood-glucose lowering ability of oat and barley food products

      

   • A review of 35 studies showed a significant reduction in fasting blood sugar when participants took daily soluble fiber supplements. Psyllium fiber improves glycemic control proportional to loss of glycemic control

   As we can see, carbohydrates do play an important role in several important processes. However, it is worth noting that our body has alternative ways to perform many of these tasks without carbohydrates.

   • Almost every cell in our body can produce the ATP fuel molecule from fat. In fact, the largest form of stored energy in the body is not glycogen, but triglyceride molecules stored in adipose tissue.

   Most of the time, the brain uses glucose almost exclusively for fuel. However, during prolonged fasting or a very low-carbohydrate diet, the brain switches its primary fuel source from glucose to ketone bodies, also known as ketones.

   Ketones are molecules formed from the breakdown of fatty acids. The body creates them when carbohydrate is not available and energy is needed.

   However, even though ketones are the main source of fuel for the brain during fasting, the brain still needs about 1/3 of the energy coming from glucose through muscle breakdown and other sources in the body.

   Study: Fuel metabolism in starvation

    

Thus, despite the existence of alternative ways of obtaining energy, carbohydrates in any case remain irreplaceable important nutrients in our daily diet.

Carbohydrates perform several key functions in our body:

• they provide us with the energy to carry out daily tasks;

• are the main source of fuel for high energy needs of the brain.

Of particular interest is fiber, a special type of carbohydrate that promotes good digestion and helps reduce the risk of heart disease and diabetes.

Imbalance in carbohydrate metabolism: symptoms, causes

An imbalance in carbohydrate metabolism occurs as a result of an excess or lack of carbohydrates in the human body. In turn, an imbalance of carbohydrates leads to metabolic disorders.

The most common types of violations are:

• hyperglycemia, characterized by elevated levels of glucose in the blood;

• hypoglycemia, in which there is a deficiency of carbohydrates.

Hyperglycemia develops in case of an excess of carbohydrates in the diet, and can turn into diabetes mellitus.

Hyperglycemia occurs in people with:

• enlarged thyroid gland;

• renal or hepatic insufficiency;

• with some other hormonal diseases.

Signs of excess carbohydrates are:

• high blood glucose levels;

• obesity;

• diabetes.

With emotional hyperglycemia, glucose increases when a person is under stress, anger, or other mental arousal.

There is also a reverse situation when carbohydrates are not enough.

Reasons for the development of hypoglycemia:

• low-carbohydrate diets;

• starvation;

• digestive tract problems.

Symptoms of acute hypoglycemia:

• general weakness;

• trembling of hands and feet;

• drowsiness;

• pallor of the skin and mucous membranes;

• acute feeling of hunger;

• cold sweat;

• fading of the heart;

• cardiopalmus;

• nervousness, anxiety and fear.

Another type of deviation is disturbances in carbohydrate hydrolysis and absorption. They occur when the pancreas is underactive or overactive.

Exchange disorders can cause:

• lack of vitamin "B";

• hypoxia;

• liver disease.

In addition, there are, of course, hereditary diseases - congenital deficiencies of the body due to distortions in the operation of enzyme apparatuses:

• glycogenosis, in which glycogen is intensively accumulated in organs and tissues;

• Gierke's disease, i.e. congenital deficiency of the enzyme of liver and kidney cells.

It must be understood that most of the disorders of carbohydrate metabolism are caused precisely by the increased consumption of carbohydrates. This means that such diseases can be prevented and prevented by changing lifestyle and nutrition. Here it is simply impossible to ignore such, unfortunately, the now popular phenomenon as insulin resistance.

When you eat foods containing carbohydrates, the amount of sugar in your blood increases. Cells in the pancreas sense this increase and release insulin into the blood. Insulin then travels through the bloodstream, causing cells to take sugar from the blood. This process leads to a decrease in blood sugar levels.

If cells stop responding properly to insulin, insulin resistance develops. In this condition, the pancreas produces even more insulin in order to lower blood sugar levels. This leads to high insulin levels, called hyperinsulinemia. Over time, cells can become increasingly resistant to insulin, resulting in higher levels of both insulin and blood sugar. Ultimately, the pancreas may suffer, resulting in reduced insulin production.

Insulin resistance is one of the main causes of type 2 diabetes, affecting about 9% of people worldwide.

Causes of carbohydrate metabolism imbalance - insulin resistance:

• Numerous studies show that a high amount of free fatty acids in the blood leads to the fact that cells no longer respond properly to insulin. Dose-response effect of elevated plasma free fatty acid on insulin signaling

• Overeating, weight gain and obesity are strongly associated with insulin resistance. Short-term overfeeding may induce peripheral insulin resistance without altering subcutaneous adipose tissue macrophages in humans

• Visceral fat, fat that accumulates around organs, can release a lot of free fatty acids into the blood, as well as inflammatory hormones that cause insulin resistance.

• High fructose intake (from added sugar, not fruit) has also been linked to insulin resistance. Fructose, insulin resistance, and metabolic dyslipidemia

• Increased oxidative stress and inflammation may also contribute to this abnormality. Molecular Events Linking Oxidative Stress and Inflammation to Insulin Resistance and β-Cell Dysfunction

• Lack of physical activity. Physical Activity and Insulin Sensitivity

• Disturbance of the bacterial environment in the intestine, causing inflammation, exacerbates insulin resistance and other metabolic abnormalities. The Role of Gut Microbiota on Insulin Resistance

Ways to correct insulin resistance:

• Physical activity is the easiest way to improve insulin sensitivity. Exercise and insulin sensitivity: a review

• Reduce visceral fat through exercise and nutrition.

• To give up smoking. Smoking induces insulin resistance—a potential link with the insulin resistance syndrome

• Reducing sugar intake. Try to cut down on added sugars, especially from sugar-sweetened beverages.

• Balanced diet. Whole, unprocessed foods, nuts, and oily fish.

• Omega-3 fatty acids. These fats can reduce insulin resistance and also lower blood triglyceride levels. The effect of n-3 fatty acids on glucose homeostasis and insulin sensitivity

*Additions. Berberine can increase insulin sensitivity and lower blood sugar levels. Magnesium supplements may also be helpful.

• Sleep normalization. Some evidence suggests that poor sleep causes insulin resistance, so improving sleep quality is very important. A single night of partial sleep deprivation induces insulin resistance in multiple metabolic pathways in healthy subjects

• Reducing stress. Try to control your stress level, use meditation. Acute psychological stress results in the rapid development of insulin resistance

• Low-carbohydrate diets can help combat metabolic syndrome and type 2 diabetes - and this is partly mediated by a reduction in insulin resistance. The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus

However, when eating very low carbohydrates, such as on a ketogenic diet, the body can “induce” an insulin resistant state in order to save blood sugar for the brain.

How to find out your carb limit. The need for an individual approach in the calculation

An individual's optimal carbohydrate intake depends on their age, gender, body composition, activity level, personal preference, dietary culture, and current metabolic health. There is no one number for everyone, a person's daily need for carbohydrates, like everything in nutrition, requires an individual approach. You need to take into account a large number of factors to come to one value. And for each individual - this value can be different. Moreover, the need for carbohydrates can change in different periods of life, depending on the goals and activities of a person.

People who are physically active and have a lot of muscle mass, of course, can afford much more carbohydrates than people who lead a sedentary lifestyle. This is especially true for those who do a lot of high-intensity exercise, such as weight lifting or sprinting. Their calorie consumption is many times higher and the body will use carbohydrates from food for the good. If a person with very low physical activity begins to consume an increased amount of carbohydrates, this can lead to weight gain.

Metabolic health is also a very important factor. With metabolic syndrome, obesity or type 2 diabetes, a careful attitude to carbohydrates is necessary. People who fall into these categories should watch the amount of carbs in their diet.

If we are still talking about some kind of general figure, then it is better to use it as a guideline, just to understand what to build on. The average rate helps you choose your individual rate.

How many carbohydrates do you need per day: weight loss, mass gain

According to many studies, low-carb diets can be very effective for weight loss. Reducing carbohydrate intake can lead to decreased appetite and weight loss, even without the need to count calories.

For some people, this is a very comfortable option, because on a low-carb diet they eat until they are full, feel satisfied and lose weight in the process.

However, the daily rate of carbohydrates for weight loss is also very individual and depends on age, gender, body type and activity level.

Some people opt for a low-carb diet and reduce their daily carbohydrate intake to 50-150 grams. in a day.

Consider some of the benefits of low-carb diets:

• Studies show that low-carbohydrate diets can reduce a person's appetite, causing them to eat fewer calories, which can help them lose weight. The Effects of a Low-Carbohydrate Diet on Appetite: A Randomized Controlled Trial

• Beyond that, low-carb diets have benefits that go beyond just weight loss. They can help lower blood sugar, blood pressure, and triglycerides. And also help to increase the level of HDL (good) cholesterol and improve the structure of LDL (bad) cholesterol. Health Effects of Low-Carbohydrate Diets: Where Should New Research Go?

• Low-carbohydrate diets generally outperform low-calorie, low-fat diets. They cause great weight loss and improve health. Low-carbohydrate nutrition and metabolism

There are different norms of carbohydrates for low-calorie diets, consider some of them:

100-150 gr. per day is a moderate intake of carbohydrates. This may be appropriate for lean, active people who are trying to stay healthy and maintain their weight.

Carbohydrates that can be consumed at this rate:

• all vegetables;

• a few pieces of fruit a day;

• moderate amounts of healthy starches such as potatoes, sweet potatoes, and grains such as rice and oats.

50-100 gr. per day - this range is more severe and not suitable for everyone.

Carbohydrates that can be consumed at this rate:

• a lot of vegetables;

• 2-3 pieces of fruit per day;

• minimum amount of starchy carbohydrates.

20-50 gr. per day is the most extreme version of a low-carb diet. In no case should you switch to such a diet on your own, only under the supervision of a specialist and according to indications.

When consuming less than 50 grams of carbohydrates per day, the body enters ketosis, supplying the brain with energy through the so-called ketone bodies.

Carbohydrates that can be consumed at this rate:

• lots of low-carb vegetables;

• some berries, possibly with whipped cream;

• you need to watch out for carbohydrates from other foods, such as avocados, nuts and seeds

A piece of advice that works for everyone, always: Simply cut out the most unhealthy sources of carbohydrates, such as refined wheat and added sugar, from your diet, and you will already be on the right path to better health and weight loss. Replace high-calorie, refined carbohydrate sources with healthy, whole foods:

• vegetables;

• greens;

• berries;

• fruit;

• cereals;

• fish;

• seafood;

• meat;

• eggs.

Choose carbohydrate sources that include fiber, try unrefined starch sources: potatoes, sweet potatoes, oats, brown rice.

Carbohydrates are an important source of calories for people looking to build muscle mass.

• Некоторые исследования показывают, что употребление углеводов вместе с белком в течение нескольких часов после тренировки может помочь увеличить синтез белка. Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans

• Когда вы тренируетесь с отягощениями, тело в значительной степени полагается на углеводы в качестве источника топлива, поэтому богатая углеводами пред тренировочная еда или перекус могут помочь лучше работать в тренажерном зале. International society of sports nutrition position stand: nutrient timing

   

   

• In addition, carbohydrates have a protein-sparing effect, which means that the body prefers to use carbohydrates for energy instead of proteins. As a result, he can use the protein for other purposes, such as building muscle, if his carbohydrate intake is sufficient. The Important Role of Carbohydrates in the Flavor, Function, and Formulation of Oral Nutritional Supplements

• Consuming carbohydrates post-workout can slow down the breakdown of protein that occurs after exercise, which can promote muscle growth. Intake of Protein Plus Carbohydrate during the First Two Hours after Exhaustive Cycling Improves Performance the following Day

Therefore, if your goal is to gain muscle mass, increasing your carbohydrate intake may be a good solution. The main thing is not to get carried away, remember the upper allowable consumption level and train regularly and efficiently.

The best carbohydrates for weight loss. The relationship between carbohydrates and weight loss

Carbohydrates are different for carbohydrates. Not all of them are equally beneficial and not all of them are really harmful. You've probably heard that some carbs are considered "good" and others are "bad", but the reality is much more complicated.

There are three main types of carbohydrates. Some carbohydrates occur naturally in whole fruits and vegetables, while others are processed and refined and are either poor or devoid of their nutrients.

Types of carbohydrates:

• starches or complex carbohydrates;

• sugar or simple carbohydrates;

• cellulose.

Both simple and complex carbohydrates are broken down into glucose (aka blood sugar). Simple ones are made up of one or two sugar molecules, while complex ones contain three or more sugar molecules.

Fiber is not digested or broken down, which is good for heart health and weight management.

Good sources of complex carbohydrates:

• whole grains;

• legumes;

• beans;

• lentils;

• peas;

• potato.

Where can you find fiber?

• fruit;

• vegetables;

• whole grains;

• beans;

• legumes.

Processed and refined carbohydrates are high in calories and low in nutrients. They tend to lead to weight gain and may even contribute to obesity-related diseases such as type 2 diabetes and heart disease.

Daily requirement for carbohydrates. Why it is necessary to adhere to the norm

There is no scientific paper that explains exactly how to correlate carbohydrate intake with individual needs. As we have already discussed, for each person the daily rate of carbohydrates will be different. Therefore, it is very important to experiment. Each person is unique, and what works for one may not work at all for another. It is important to do some experimentation on yourself and find out what works for you and your body.

Before starting a low carb diet, try to keep track of how many carbohydrates you eat in your typical day and whether they are healthy. Think about what can be added, and what is better to reduce or exclude completely?

Try to focus on quality instead of focusing on numbers. From counting and weighing, switch your attention to the sources of carbohydrates in your diet. Adding more quality whole foods and cutting out simple sugars and processed carbs will go a long way in improving your diet.

An easy way to offset carbs is to add some protein, healthy fats, and vegetables to every meal. And it will also be useful to include nuts, seeds, avocados in the diet, and, if possible, opt for unprocessed foods.

The body needs carbohydrates to function properly. Carbohydrates can account for approximately 900 to 1300 calories per day. Remember, this is just an average. Of course, this amount will vary depending on your height, weight and activity level. To determine more specific individual carbohydrate needs, it is recommended that you consult with a nutritionist.

Carbohydrates are our friends and faithful comrades, it is important not to move with them and monitor the quality of the sources - then they will only bring benefits and good mood - without extra pounds and health problems.