How Much Carbohydrate Should We Consume Daily?

Carbohydrate intake is very important and necessary in a healthy diet. As with other food groups, the source of carbohydrates should be clean and the content should be unprocessed. Carbohydrates, which are high in fiber, provide a feeling of satiety and are important in weight control. Consuming carbohydrates in a balanced way is a part of a healthy life.

Carbohydrates provide energy to the muscles during physical activity, increasing endurance. They are also rich in vitamins and minerals, which has positive effects on overall health. Carbohydrates are the energy sources needed for the body and brain. However, contrary to popular belief, the primary energy source is not carbohydrates, but fats. Carbohydrates provide 4 calories per gram, while fats provide 9 calories per gram.

Carbohydrates are divided into two categories: complex carbohydrates and simple carbohydrates.

Complex carbohydrates are rich in fiber, vitamins and minerals. They help to maintain a regular and slow rise in blood sugar levels, while helping to keep energy levels balanced. Whole grains (whole wheat, buckwheat, oats, barley, quinoa, rye, bulgur), vegetables (broccoli, carrots, cauliflower, peppers, zucchini, spinach, green vegetables), fruits (apples, bananas, oranges, grapes, pears, blueberries, avocados), legumes (lentils, chickpeas, beans, peas), nuts (almonds, walnuts, peanuts, sunflower seeds, pumpkin seeds), seeds (chia seeds, flax seeds, sesame seeds, black cumin); If their source and content are clean and consumed in a balanced way, they have a very positive effect on health and performance.  

Simple carbohydrates are simple sugars in structure. (Refined sugar and desserts, cakes, biscuits, jams, white flour and products, fruit juices, processed carbohydrates, snacks such as chips, chocolate and packaged foods). They are digested quickly and increase blood sugar quickly. Rapid increases in blood sugar can cause health problems such as insulin resistance and type 2 diabetes, negative effects on heart health, metabolic syndrome, inflammation and oxidative stress, rapid hunger and overeating.

It is very important that we choose healthy carbohydrates such as whole grains, fruits, vegetables and legumes instead of refined and processed carbohydrates.

Again, as with every nutrient, the health benefit of carbohydrates lies in the balance between the type and amount of carbohydrates.

While carbohydrate intake should be at the upper limit in athletes, especially on high-intensity or long-term training days, it is recommended that they consume less carbohydrates on rest or low-intensity training days.

Although carbohydrate intake varies from person to person, depending on many criteria such as age, gender, health status, whether or not they exercise, the average and recommended values in terms of weight or calorie values are as follows.

Adults who do not exercise or do light sports and exercise can take in 3-5 grams of complex carbohydrates per kilogram of body weight, taking into account their general health status and energy needs. For example, someone who weighs 70 kg can consume 210-350 grams of complex carbohydrates.

Complex carbohydrate intake for well-trained cyclists and endurance athletes varies depending on training intensity, duration and individual energy needs, but is between 6-10 grams per kilogram of body weight. For example, a 70kg athlete may consume between 420-700g of complex carbohydrate.

Speed and strength athletes, weightlifters and those who do intense exercise, swimmers can consume 4-7 grams of complex carbohydrates per kilogram of body weight. However, these rates can vary depending on individual and metabolic differences such as training duration and intensity, muscle gain, fat loss. For example, an athlete who needs to consume 3000 calories per day can consume between 3000 x 0.45/4 = 337.5 grams, 3000 x 0.65/4 = 487.5 grams of complex carbohydrates.  

If the elderly (over 65 years of age) need to consume an average of 1800 calories per day, taking into account their general health status and physical activity capacity, this should be approximately 

800-1000 calories should come from complex carbohydrates. This means approximately 200-250 grams of complex carbohydrates. (1 gram of carbohydrate provides 4 calories).

Young men (11-18 years old) If they need to consume 2500 calories per day, 1125-1625 calories of this should come from complex carbohydrates. This means approximately 281-406 grams of complex carbohydrates. Or, it is recommended to consume 5-7 grams of carbohydrates per kilogram of body weight. A young man who weighs 70 kilos should consume an average of 70 x 5 = 350 grams and 70 x 7 = 490 grams of complex carbohydrates per day.

Teenage girls (11-18) The recommended complex carbohydrate intake for someone who needs to consume 2000 calories per day is 225-325 grams. Or, it is recommended to take 5-7 grams of complex carbohydrate per kilogram of body weight. A teenage girl who weighs 50 kilos should take between 50 x 5 = 250 grams and 50 x 7 = 350 grams of complex carbohydrate per day. 

We hope you can find your own balance in every aspect of life, such as nutrition and carbohydrate intake…