Carbohydrates

Carbohydrates fuel your body's key functions, from powering cells to maintaining brain health. Learn recommended sources and daily intake for peak wellness.

Carbohydrates serve as the main fuel source for the body, providing glucose to nourish cells and organs. This is especially important for the brain and nervous system, which require glucose to function efficiently.

The Role of Carbohydrates in Our Body

• Energy Production: Carbohydrates help maintain steady blood sugar levels, providing a consistent energy supply to the nervous system, muscles, and brain. They support metabolic health by ensuring sufficient glucose availability.

• Gut Health: The right types of carbohydrates help nourish beneficial gut bacteria, which is important for overall gut health.

• Waste Removal and Detoxification: Carbohydrates support liver and kidney function, which are essential for removing toxins and waste products from the body.

• Electrolyte Balance: Carbohydrates help maintain electrolyte balance between cells, which is critical for transmitting nerve signals.

• Metabolic Flexibility: Adequate carbohydrate consumption supports metabolic flexibility, allowing the body to efficiently switch between using carbohydrates and fats for energy.

Recommended Carbohydrate Sources

When choosing carbohydrates, focus on nutrient-dense, easily digestible options that help maintain steady blood sugar levels and provide consistent energy for your nervous system, muscles, organs, and brain.

• Ripe Fruits: provide vitamins, minerals, antioxidants, fiber, and glucose for fueling organs and muscles. Examples include fresh ripe tropical or in season fruits and fruit juice.

• Natural Sugars: Honey and maple syrup can be considered as pure carbohydrate sources.

• Starches: are excellent sources of glucose, prebiotics, resistant starch, and nutrients. Highly beneficial starchy carb choices include white rice, sweet potatoes, yams, yucca/cassava, pumpkin, potatoes, and squashes.

• Root Vegetables: These include various types of turnips, parsnips, and carrots.

• Vegetables: While not very carb-heavy, leafy greens (spinach, kale etc.) and cruciferous vegetables (broccoli, cauliflower etc.) provide nutrients, fiber, and polyphenols. It is recommended to cook these vegetables to diminish antinutrients.

• Properly Prepared Grains: Soaked and sprouted prepared grains and oats can be included if tolerated. Also, try to consume grains that are glyphosate free.

It is generally recommended to prioritize whole food carb sources over more processed options like table sugar, as they provide additional nutrients and beneficial plant compounds. However, table sugar can be included in moderation as a pure carbohydrate source.

For those transitioning from a low-carb diet or dealing with digestive issues, it may be helpful to start with easily digestible, low-FODMAP carb sources and gradually introduce others as tolerated.

Carbohydrate Intake Range

Carbohydrates are the body's primary source of energy. After determining your protein and fat needs, carbohydrates can fill in the remaining calorie requirements. Carbohydrate intake typically falls between 35 and 60 percent of your total daily calorie intake. The actual percentage will depend on your protein and fat intake. A higher fat intake generally corresponds to a lower carbohydrate intake and vice versa.

A rough two-to-one ratio of carbohydrates to protein is beneficial. Meaning if you consume 100 grams of protein, you want to aim for about 200 grams of carbohydrates. This ratio is associated with better metabolic health, as having adequate carbohydrates can spare protein from being used for energy, allowing it to be utilized for muscle repair and other essential functions. Additionally, this balance helps maintain stable blood sugar levels and minimizes the release of stress hormones, which is important for overall health and muscle building.

Baseline Carbohydrate Needs

Determining a precise baseline for carbohydrate needs is challenging as it varies significantly based on individual metabolic state, activity levels, and other factors. Research suggests that a range of 190 to 260 grams per day is a reasonable estimate for healthy people.

Minimum Carbohydrate Intake

A minimum carbohydrate intake of around 150 grams per day is generally recommended for an average person to cover the basic needs of the nervous system, brain, liver, kidneys, and other essential organs. However, this minimum can vary depending on individual factors and metabolic state.

Adjusting for Metabolic Health

People with metabolic dysfunction, such as type 2 diabetes or insulin resistance, may need to start with a lower carbohydrate intake and gradually increase it as their metabolic health improves.

Carbohydrates and Gluconeogenesis

When protein intake is high, the body converts excess protein into carbohydrates through a process called gluconeogenesis. This can reduce the need for dietary carbohydrates, but it's not ideal as it can be energetically demanding and disrupt hormonal balance. Lowering protein intake to optimal levels often leads to an increase in carbohydrate needs and cravings. This is actually a positive sign, indicating improved metabolic function.

Key Takeaways

• Carbs provide glucose, which is the main fuel source for the body's cells, organs, brain, and nervous system.

• They help maintain steady blood sugar levels, providing consistent energy to muscles, organs, and the brain.

• Carbs support gut health by nourishing beneficial gut bacteria.

• They aid in waste removal, detoxification, and maintaining proper electrolyte balance.

• Recommended carb sources include fruits, honey, maple syrup, vegetables, starches like potatoes and rice, and properly prepared grains.

• Most people need 150-260 grams of carbs per day, depending on activity levels and metabolic health.

• Getting enough carbs allows protein to be used for muscle repair rather than energy production.

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