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.

Kompleks karbonhidratlar lif, vitamin ve mineraller açısından zengindir. Kan şekerinin düzenli ve yavaş yükselmesini sağlarken, enerji seviyelerinin dengede kalmasına yardımcı olur. Tam tahıllar (tam buğday, karabuğday, yulaf, arpa, kinoa, çavdar, bulgur), sebzeler (brokoli, havuç, karnabahar, biber, kabak, ıspanak, yeşil sebzeler), meyveler (elma, muz, portakal, üzüm, armut, yaban mersini, avokado), baklagiller (mercimek, nohut, fasulye, bezelye) kuruyemişler (badem, ceviz, fıstık, ay çekirdeği, kabak çekirdeği), tohumlar (chia tohumu, keten tohumu, susam, çörek otu); kaynağı ve içeriği temiz ise, dengeli tüketilirlerse sağlık ve performans üzerinde oldukça olumlu etkiye sahiptirler.  

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.

Sürat ve kuvvet çalışanlar, ağırlık sporcuları ve yoğun egzersiz yapanlar, yüzücüler, vücut ağırlığının kilogramı başına 4-7 gram kompleks karbonhidrat tüketebilir. Ancak bu oranlar, antrenman süresi ve yoğunluğu, kas kazanımı, yağ kaybı gibi bireysel ve metabolik farklılıklara göre değişebilir. Örneğin günlük 3000 kalori alması gereken bir sporcu 3000 x 0.45/4=337,5 gram, 3000 x0.65/4=487,5 gram arasında kompleks karbonhidrat tüketebilir.  

Yaşlılar (65 yaş üzeri), genel sağlık durumu ve fiziksel aktivite kapasitesi göz önünde bulundurularak ortalama günlük toplam 1800 kalori alması gerekiyorsa bunun yaklaşık 

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.

Genç kızlar (11-18) Günlük 2000 kalori alması gereken biri için önerilen kompleks karbonhidrat alımı 225-325 gramdır. Ya da vücut ağırlığının kilogram başına 5-7 gram kompleks karbonhidrat alması önerilir. 50 kilo olan bir genç kız günlük ortama 50 x 5=250 gram   50 x 7 =350 gram arasında kompleks karbonhidrat almalıdır. 

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