How much Carbohydrate should a healthy person take - GPSgyan

Important news; How much carbohydrate should a healthy person take: Who should not eat it, read WHO's guideline


How much Carbohydrate should a healthy person take
How much Carbohydrate should a healthy person take


Whenever it comes to reducing weight, everyone advises to reduce the intake of Carbohydrates in the diet. Even when energy is low due to weakness, people say that they must not be taking Carbohydrate proper. What is carbohydrate after all? In what quantity should it be taken? Who should remove carbohydrates from their diet? Today let's talk to the expert on this.


How much Carbohydrate should a healthy person take:

expert:

  • Suchit Srivastava, Dietician Kokilaben Ambani Hospital, Indore
  • Anju Vishwakarma, Dietician, Bhopal


Question: What is carbohydrate?

Answer: It is a mixture of Carbon, Hydrogen and Oxygen. Glucose, fructose, cane sugar, starch and cellulose are all carbohydrates.


Question: What is the advantage of taking it?

Answer: Carbohydrates, also colloquially called carbs, are a type of macronutrient. It is found in food items. Your body works to give energy by converting carbs into glucose. That's why when someone's energy is low, doctors advise to take more carbs in food and drink.


Question: How much should a healthy person eat Carbohydrates?

Answer: The amount of Carbohydrates has been fixed separately for men and women. 

A healthy man needs 2000 calories and a woman needs 2500 calories a day. Carbohydrates provide 45-65% of these calories.

Think of it like this, when a man needs at least 2000 calories daily, then accordingly he should include 225-325 grams of carbohydrates in his diet. Accordingly, women would need more than 325 grams of carbohydrates.


Also understand: The right amount of Carbohydrate depends on the individual like if the person is suffering from diabetes then the amount of Carbohydrate will be different for him. If there is a disease of obesity, then the quantity will be different for that.


Question: What has been changed by the World Health Organization i.e. WHO in the guideline of taking Carbohydrates?

Answer: WHO guidelines recommend replacing saturated and trans fats with nutrients for adults and children. For this, it has been asked to include plant-based and grain-based Carbohydrates in your diet. Let us tell you that saturated fat is found in meat, dairy products, oils, bakery products, packed snacks.

WHO said that while taking Carbohydrates, keep in mind that pay attention to its quality. See whether it will have a good effect on your health or not. Children above 2 years have also been included in this guideline.


This amount of fruits and vegetables daily for good health;

  • Children 2-5 years: 250 grams

  • Children of 6-9 years: 350 grams

  • 10 years and above: 400 grams


Take dietary fiber in this amount according to age1;

  • Children 2-5 years: at least 15 grams

  • At least 21 grams per day for children 6-9 years old

  • At least 25 grams per day for those 10 years or older


WHO guideline
WHO guidelines about taking Carbohydrate


Carbohydrate diet
Carbohydrate in diet

Question: What harm will happen to the body if it is taken in excess? 

Answer: Of course there is a loss. Think of it like this – a person gets energy from Carbohydrates. If you have taken more Carbohydrates, then you will get the required energy. The remaining Carbohydrates will turn into fat. This will increase obesity. Fatty liver, cholesterol problem will increase.


Question: Why is the quantity of Carbohydrates different for everyone?

Answer: Body type, chronic illness and many other factors decide the amount of Carbohydrates a person should consume. Obviously all these things differ from person to person.


Question: What is simple Carbohydrate and complex Carbohydrates?

Answer: Let's understand one by one-

  1. Simple Carbs: These are also called bad carbs because they are easy to dissolve. In simple language, it gets digested quickly. Because of this, the glucose or blood sugar level in the blood increases rapidly.

Simple carbs do not contain dietary fiber. Therefore, by eating foods with simple carbs, the body gets a lot of calories in the form of instant energy.

People feel hungry again shortly after eating them.

People frequently eat large amounts of food and thus increasing the risk of weight gain and obesity.


These foods contain simple carbs:

1. White Rice

2. All purpose flour and white bread

3. Cake Pastry

4. Soda and Bottled Drinks

5. Noodles - Chips

 

2.  Complex Carbs: These are also called Good Carbs or Super Carbs. They are high in dietary fiber. Therefore, when you eat complex carbs, it fills the stomach quickly and it takes a long time to digest them.

Because of this, your stomach feels full for a long time. In this way, the glucose or sugar obtained from the food dissolves in the blood at a slow rate and this does not increase the blood sugar level at all.


These foods contain complex carbs:

1. Fruits and Vegetables

2. Sweet Potatoes

3. Wheat Bread

4. Brown Rice

5. Oats, Bajra, Jowar and Ragi


Remember –

Complex carbs are packed with more nutrients that are essential for the body than simple carbs. Fiber rich food contains a lot of complex carbs which helps in strengthening the digestive system.



Post a Comment

0 Comments
* Please Don't Spam Here. All the Comments are Reviewed by Admin.