How many carbohydrates should i eat?

In the previous presentation we learned, among other things, that the energy provided by carbohydrates can be obtained in the very short term if we eat simple carbohydrates (sugar, honey, sweets, milk, fruits, etc.); and in a longer term, if we eat complex carbohydrates: whole wheat bread, potatoes, whole wheat pasta, etc. We also learned that in general, complex carbohydrates are healthier than simple carbohydrates.

In this presentation we will provide you with dietary recommendations for carbohydrate consumption; we will also explain the consequences of following meal plans with deficits or excesses of this macronutrient; and we will refer to the special carbohydrate requirements of people who do intense physical exercise or practice sports.

Dietary recommendations for carbohydrate consumption

The amount of carbohydrates we should ingest depends on factors such as age, sex, level of physical activity and health conditions. However, in general, it is recommended that a balanced diet should include between 45% and 65% of the total energy consumed in the form of carbohydrates, mainly complex carbohydrates, as they reduce the risks of obesity, diabetes, gastrointestinal disorders and some types of cancer.

It is also recommended that the caloric intake of simple carbohydrates should not exceed 10% of the total energy consumed. We must clarify that moderate and occasional consumption of sugars does not pose any risk to health and can provide pleasure, increasing the variety and taste for some foods.

Sugar substitutes

To limit energy intake for the purpose of weight loss or diabetes mellitus, substances capable of providing a sweet taste to foods while providing little or no energy can be used instead of sugar.

These substances called sweeteners can be obtained from natural substances, for example, glucose syrup is obtained from starch. There are also artificial sweeteners, such as aspartame and cyclamate, which can be 200 times sweeter than regular sugar without providing energy.

However, the benefits and risks of the consumption of these substances continue to be studied, and many specialists warn that the regular use of these substances could lead to addiction to sweet foods, increasing their consumption significantly, which would favor weight gain and increase the risk of obesity.

Risks of drastically reducing the consumption of carbohydrates in the diet

• They force the body to stop using carbohydrates as a primary source of energy and replace them with fats. This causes the body to break down fats into shorter chains, generating acetoacetate which is used as energy by the brain, muscles and all other organs and systems.

  In this state called ketosis, the body is able to oxidize fats easily, including the body's own reserves, which is why many weight loss diets induce this state in order to reduce body fat.

  In the state of ketosis, various toxins are generated in the body that are eliminated by the kidney and side effects such as headache, weakness, fatigue, and bad breath may occur.

• When the drastic reduction of carbohydrate intake is extended over time, deficiencies of some vitamins such as vitamin B-7 (biotin), vitamin D, vitamin E and minerals such as iodine, chromium and molybdenum are produced; essential nutrients for the proper functioning of different organs. These deficiencies could lead to hair loss, memory loss and increased body weight.
• Reduced consumption of dietary fiber contained in complex carbohydrates (legumes, fruits and vegetables) can hinder the digestive process, causing stomach pains and disorders in the gastrointestinal tract.
• A greater number of nutrients can be eliminated through urine. For example, this could lead to potassium deficiency, a disorder that in the long term increases the risk of arterial hypertension and the formation of kidney stones.

Risks of exaggerated carbohydrate consumption

As we explained today, complex carbohydrates should provide a little more than half of all the energy that the body demands daily. Currently, due to the tendency to reduce the consumption of bread, potatoes and legumes, the consumption of complex carbohydrates is well below this figure. However, people who are accustomed to pre-prepared foods, industrial soft drinks, sweets and fast foods, and who over-consume simple carbohydrates are at risk of suffering from the following diseases:

• Diabetes mellitus: the consumption of simple carbohydrates requires a greater effort of the pancreas. As this effort becomes habitual, pancreatic exhaustion and the onset of type-2 diabetes mellitus can occur.

• Arteriosclerosis: The excessive increase in carbohydrates causes an increase in blood lipids. These lipids together with other substances can be deposited on the walls of the arteries, causing their gradual narrowing.

• Obesity: When the energy provided by carbohydrates exceeds the body's needs, it accumulates in the muscles and liver to be used when the body requires it. When these stores are full, the excess energy is stored as fat, causing weight gain and obesity.

• Increased tooth decay: The origin of tooth decay is closely related to the fermentation of sugars and food debris deposited on the teeth.

The consumption of carbohydrates for sports practice

As we know, carbohydrates are responsible for supplying energy to all the muscles and tissues of the body, including the brain. Therefore, athletes should pay special attention to the type and amounts of carbohydrates they ingest, since a low carbohydrate intake before, during and after practice or competitions would lead to the depletion of stored energy reserves, resulting in symptoms such as tiredness, fatigue, cramps and lack of concentration or ideas to implement new tactics.

The suggested amount of carbohydrates varies according to total energy expenditure, gender, type of sport and environmental conditions. In general terms, for a daily one-hour workout at moderate intensity, it is recommended to consume between 3 and 7 grams per kilogram of body weight per day. In the case of endurance training, the recommendation rises to between 7 and 12 grams per kilogram of body weight per day.

Most of the carbohydrates an athlete should consume should be of the complex type, such as brown rice, whole-grain pasta, potatoes, sweet potatoes, whole-grain bread and legumes. As for simple carbohydrates, fruits and dairy products are suggested, as they provide not only energy, but also a variety of nutrients.