Carbohydrates are one of the three most important nutrients for our body, along with fat and protein. Their main task is to generate energy. Depending on, how many carbs we eat, they are stored as glycogen or as fat. This is why carbohydrates have a reputation for making you fat. This is of course total nonsense – after all, it depends on the crowd. We tell you how many carbohydrates you should really eat.
How many carbs per day? Here you will find the answer
How Many Carbohydrates Should You Eat Daily?
The German Society for Nutrition (DGE) recommendsca. 50 percent of your daily energy requirements from carbohydrates cover up. This corresponds to approx. 5 grams of carbohydrates per kilogram of body weight. Of course, other factors such as age, activity level and genetics also play a role. Therefore, you should only see the numbers given as a guide.
How many carbohydrates should Legs 60 kg heavy person eat? According to the DGE, there are about 300 grams of carbohydrates recommended. That would be for example:
- a large portion (200 grams) of spaghetti (140 grams of carbohydrates)
- 2 slices (150 grams) bread (75 grams carbohydrates)
- a bowl (50 grams) rolled oats (30 grams KH)
- one (100 grams) apple (10 grams)
- 2 carrots (150 grams) carrots (15 grams KH)
- half a bar (50 grams) of chocolate (30 grams KH).
If you eat 300 grams of carbohydrates, you take in 1200 calories. One gram of carbohydrates contains 4.1 calories, which is exactly the same as one gram of protein. But why are carbohydrates considered Dickmacher?
Continue reading: You should not eat these carbohydrates after exercising.
Carbohydrates are not just carbohydrates
“Carbohydrates” is that Collective term for all types of sugar and starch and for roughage. Colloquially we speak of complex carbohydrates when we mean polysaccharides. We refer to mono- and disaccharides as simple carbohydrates or simply as Zucker.
The different types of carbohydrates differ in terms of their chemical structure and their composition effect in the bodyright Simple sugars (monosaccharides) cause blood sugar to rise much faster than multiple sugars (polysaccharides). The reason for this: In contrast to the simple sugars, two and multiple sugars must first be broken down before energy can be obtained from them.
The DGE recommends consuming 4/5 of your daily carbohydrate intake from polysaccharides and fiber. These are particularly in Fruit Vegetable, whole grain products and legumes contain. Only 1/5 should be in the form of sugar, e.g. B. sweets and foods to which sugar has been added, such as ketchup.
Too many carbohydrates can make you sick
Let’s eat carbohydrates increases the blood sugar level. This is fastest if we use simple sugars, e.g. B. dextrose, take to us. The glucose in the blood is used for rapid energy production. The hormone insulin power the glucose available. It becomes problematic when there is too much glucose in the blood. Then the cells become insulin resistant and the glucose can no longer be absorbed. Hyperglycemia becomes a chronic condition that we know as type 2 diabetes.
The consequences of Diabetes can be bad: blood vessels, nerves and organs are damaged, cardiovascular diseases such as heart attacks can occur.
Continue reading: Here are 5 foods that contain healthy carbohydrates.
Conclusion: How many carbohydrates you eat determines your health
As you have seen, carbohydrates are by no means bad per se. They provide energy, but also become Structure of bones, connective tissue and cartilage needed.
It’s important to know how many carbohydrates you should eat each day. A small excess can be temporarily stored in the liver and muscles in the form of glycogen. However, if the carbohydrate intake is too high, they end up as fat deposits on the hips.
That doesn’t mean that you should now count the carbohydrates you eat every day. By a balanced, healthy diet you will automatically find what you need. On wmn.de you will find many helpful articles on how to do your optimize nutrition can.
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