How To Calculate Carbohydrates And Why The Body Needs Them

Ideas about a balanced diet are constantly changing. First they demonized fats, then carbohydrates. Therefore, the amount of carbohydrates in the diet of people, then increases, then decreases.

Therefore, when it comes to carbohydrates and their amount in your diet, you need to consider not only numbers, but also sources, the temperature of the cooking of products, food tolerance, blood sugar levels and the composition of carbohydrate foods, which is determined by the amount of fiber.

All these questions will help to understand today's article.

Why does the body need carbohydrates and the consequences of their deficiency

Even with weight management, carbohydrates are not the enemy.

They are an integral part of the diet and the main source of energy. 1 g of carbohydrates, like 1 g of proteins, contains 4 kcal, but the thermal effect is much lower - within 5-15% of the kcal spent by the body on their processing.

Although carbohydrates as sources of energy can be replaced by proteins and fats, nevertheless, the absence of carbohydrates in food can adversely affect health.

Except states when needed. For example, diabetes, insulin resistance, polycystic. Then a low-carb eating plan can make you feel better, but most women need at least 70-90 grams of carbohydrates per day, especially during periods of increased stress.

And sometimes a little higher if you are breastfeeding, pregnant, or actively exercising.

Body "signals" that may mean you should reconsider the amount of carbohydrates in your diet:

• regular feeling of tiredness;

• irregular cycle;

• sleep poorly, often wake up at night;

• symptoms of hypothyroidism;

• poor recovery after training;

• weak immunity;

• low body temperature.

A low-carbohydrate diet carries risks for women's health, fertility, adrenal and thyroid health.

On the one hand, a diet low in carbs (less than 20%) can boost energy, help you lose weight, support your immune system, and rebalance your hormones during menopause, but for a young, active woman, especially during times of high emotional or physical stress, a meal plan is usually appropriate. with an average amount of carbohydrates with a low glycemic index.

Therefore, our task is to add a safe amount of carbohydrates and at the same time support the hormonal system of the body.

The ratio of proteins, fats and carbohydrates

The body needs three main groups of nutrients to function properly: proteins, fats and carbohydrates, they are also called macronutrients. At the same time, so that the metabolism does not slow down, proteins, fats and carbohydrates must enter the body in certain proportions. Before calculating BJU, it is necessary to calculate the caloric content of the diet.

If a person needs to lose weight, he needs to reduce the calorie content of food, for example, by 300 or 500 calories, depending on weight.

After that, you need to calculate the ratio of BJU.

Let's look at an example:

The girl wants to lose weight. She consumes 1,700 calories, respectively, we introduce a deficit of 300 kcal. Now the calorie content of her diet is 1,400 kcal, which must be divided into BJU:

• proteins should account for 40-50% of total calories;

• for carbohydrates - 30%;

• for fats - 20-25%.

If a girl is gaining weight, it is necessary to arrange a calorie surplus - maintain a diet of 1,700 kcal or add 100 calories. The body easily receives energy from carbohydrates and gains mass. Therefore, the ratio of BJU will be different:

• proteins - 30%;

• fats - 20-25%;

• carbohydrates - 50-60%.

If a person needs to maintain balance, but at the same time acquire relief, the BJU ratio will be as follows:

• proteins - 40%;

• fats - 20-25%;

• carbohydrates - 40%.

As you have already noticed, the amount of fat never changes.

In an individual calculation, take into account: age, gender, height, weight, level of physical activity.

How to distribute the calculated calories throughout the day?

An example of a diet for 1600 kcal per day. We will distribute them into 3 main meals and 1 additional.

Breakfast: 400 kcal (25%).

Lunch: 560 kcal (35%).

Snack (Five o'clock): 160 kcal (10%).

Dinner: 400 kcal (25%).

Calculating the amount of carbohydrates per day

For men and women, the same recommendations: 45-65% of the daily calorie intake or 3-5 g per 1 kg of body weight.

If we talk about the quantitative norm of carbohydrate intake, then with a high content of fiber for women, their amount should be 50-300 g per day.

The exact figure depends on your level of physical activity, your carbohydrate tolerance, and your goals. If you want to lose weight, then reduce the amount of carbohydrates, if vice versa, then increase.

What carbohydrates to focus on, especially when losing weight?

If the average rate of carbohydrates is 300 grams per day, then distribute them in this way:

• complex carbohydrates - 210 g;

• fiber - 40 g;

• fructose - 25 g;

• sucrose - 25 g (WHO recommends no more than 10% of all carbohydrates, ideally no more than 5%).

But do not be afraid of the calculations, technological progress has greatly facilitated the task of maintaining a diet for us. Download a mobile application for calculating calorie intake, and you will greatly simplify your life.

Here are some calculation tips:

• Be sure to buy a kitchen scale.

  Without them, carbohydrate calculations will be inaccurate, which means that it will be more difficult to achieve the desired result in losing weight.

   

• Weigh food only when uncooked.

  For example, the energy value of 100 g of dry cereal and 100 g of cooked product is not the same.

   

• Weigh the product that is already ready to eat or cook: meat without bones, fruits and vegetables without skin and core.

• Plan your sample menu for tomorrow in advance, knowing your individual calorie and carbohydrate intake.

  Always leave a small corridor (150-200 kcal) to have space for an unplanned snack or you decide to replace one product with another.

   

• If you are preparing some complex dish consisting of several ingredients (soup, casserole, stew), before cooking, weigh each ingredient, calculate their energy value and sum up the resulting numbers.

  Let's look at a specific example of how to properly count calories and carbohydrates.

   

Calculate the CBJU for quinoa:

• Weigh the required amount of dry quinoa.

  For example, you got 70 g.

   

• We look at the data of KBJU on the package or on the Internet for 100 g:

  Calories: 380 kcal.

  Proteins: 14 g

  Fats: 7 g

  Carbohydrates: 65 g

   

• Since we do not plan to eat 100 g, we are counting on a serving of 70 g, multiplying all indicators by 0.7:

KBJU quinoa - 70 g.

Calories: 380 * 0.7 \u003d 266 kcal.

Proteins: 14 * 0.7 \u003d 9.8 g.

Fats: 7 * 0.7 \u003d 4.9 g.

Carbohydrates: 65 * 0.7 \u003d 45.5 g.

This is the ultimate quinoa KBJU for 70 g: calories - 266 kcal; proteins - 9.8 g, fats - 4.9 g, carbohydrates - 45.5 g

No matter how much water you add, no matter how soft your quinoa is, and no matter how much it weighs after cooking, you enter data into your dry matter food diary.

Thus, a serving of quinoa will take 45.5 grams of the total amount of carbohydrates for the day. By the same principle, you can calculate the rest of the carbohydrates in your diet.

To train yourself to count calories, the first time you need self-discipline. But after a couple of weeks, you will accustom yourself to enter the consumed products in your diary before each meal. Usually 2-3 months are enough to form a daily menu and learn how to determine your food norm without calculators.

Therefore, it is important to know the classification of carbohydrates and add them in a balanced way to the diet.

Simple and complex carbohydrates

The easiest classification to understand is simple (fast) and complex (slow) carbohydrates.

The main function of complex carbohydrates is to provide us with a constant level of energy throughout the day. We will feel full for a long time, which means we will snack less and gain extra calories.

If carbohydrates are processed, or fast, they immediately cause a jump in blood sugar, affect insulin and its sensitivity. In addition, they feed the pathogenic flora.

The glycemic index (abbreviated as GI) of a food indicates how the blood sugar level changes when it is consumed. The higher the GI, the faster the increase in sugar.

All products can be conditionally divided into several groups:

• High GI foods (from 70 and above):

• give a lot of energy;

• quickly saturate and digest faster, but at the same time, the feeling of hunger comes faster.

• Low GI (10 to 40) and Medium GI (40 to 70) foods

• allow you to control blood sugar levels;

• digested slowly and gradually release the necessary energy.

Now it is clear that high GI foods are fast carbohydrates, and low GI and medium GI foods are slow carbohydrates.

Why is it important to know the glycemic index of foods? To avoid sudden spikes in blood sugar, high insulin, overweight, problems with hormonal levels, brain function and the occurrence of sluggish inflammatory processes.

Rules for eating healthy carbohydrates for weight loss

Now that we have figured out everything, it's time to understand which foods and at what time are preferable to eat for weight loss?

First of all, these are slow carbohydrates with a sufficient amount of fiber. They are best consumed in the morning and in the first half of the day, while carbohydrate metabolism is working at the required speed.

These include:

• All green vegetables.

  They have few carbohydrates, but a lot of fiber: broccoli, asparagus, all kinds of cabbage. This also includes algae, which in small quantities can be added to soups or salads.

• Whole grains.

  They have an average amount of carbohydrates, a lot of useful substances and fiber: black and wild rice, quinoa, amaranth, buckwheat, millet. These are all low glycemic foods that contain fiber and do not increase blood glucose.

   

• Legumes.

  red, black and green lentils, chickpeas, red and white beans, peas and even soybeans. Legumes are very rich in fiber and if you learn how to soak them and cook them properly, they will become a healthy and tasty addition to the diet.

   

• Berries.

  They are high in phytonutrients and fiber: blueberries, cherries (cherries have a lot more sugar), blueberries, raspberries (as much as 8 g of fiber per cup). Berries are a natural medicine and healthy food that can be eaten fresh or frozen.

   

• Fruits with a low glycemic index: peaches, apricots, green apples, kiwi.

  What carbohydrates should be limited while losing weight?

   

• Fruits with a lot of carbohydrates: watermelon, grapes, pineapple.

• Starchy carbohydrates: pumpkin, corn, potatoes, beets.

• Sweet carbohydrates: sweets, milk chocolate, cookies, breakfast cereals - muesli, cereals, yoghurts with additives, confectionery.

Do I need to completely eliminate fast carbohydrates?

There are situations where they can also be useful. For example, after serious training to restore and replenish muscle glycogen.

At this time, the body needs a sharp influx of glucose - and slow carbohydrates take much longer to digest.

But these foods are best consumed in limited quantities, especially if you have pre-diabetes, diabetes, metabolic syndrome, or are overweight.

Is fruit really evil? Not! Fruits contain varying amounts of fructose, and it is relatively low. You shouldn't give up on them.

Fruits reduce the risk of developing CVD due to their content of other nutrients and polyphenols, they are recommended in many diets, including the DASH (diet to stop hypertension) protocol.

Be aware that the fructose content is higher in fruit juices. Some fruit juices contain up to 26 g of fructose per 450 g.

Choose whole fruits and berries that are low in fructose.

Low fructose fruits and berries:

However, there are carbohydrate foods that should be completely excluded:

• confectionery products: sweets, chocolate and other sweets;

• carbonated drinks;

• refined sugar;

• fast food;

• White rice;

• white flour and any pastries from it;

• alcohol;

• fast food and semi-finished products.

By including various carbohydrates in your diet, you get the benefits of some and minimize the harm of others. With more variety in your diet, you don't have to worry about avoiding certain foods or consuming others in excess.

Include in your daily diet the right carbohydrates, which are found in vegetables and fruits. In addition to fiber, complex carbohydrates also contain a large amount of vitamins, minerals and nutrients that are inherent only in vegetable carbohydrates.

Their benefits are incomparable with the taste of sweets, buns, bread, even if their calorie content is the same, then the effect is exactly the opposite.