HOW MANY CARBOHYDRATES SHOULD I EAT?

Ketogenic low carb    Ketogenic < 30g/day

moderate low carb     Low Carb 30-50 g/day

Liberal low carb      Reduced 50-120g/day

 

How many carbohydrates to eat depends on your current level of health, activity level and weight loss goals.  

Currently those eating the typical Standard American Diet are eating somewhere between 200-300 grams of carbohydrates a day.

A Reduced Carbohydrate diet, generally considered anywhere between 50-120 g/day, is for those who are generally healthy, maintaining their weight, or have symptoms of adrenal fatigue, hypothyroidism or other stressful mental or physical issues that need to be discussed with their provider.  

A Low Carbohydrate diet is considered anywhere 30-50 grams a day.  This might be a good approach for weight loss, blood sugar regulation, mood issues, digestive problems, anti-aging, or general health.

A Ketogenic diet is considered under 30 grams a day. This is often used to address neurological issues (Epilepsy Alzheimer’s, Parkinson’s, etc), and severe blood sugar problems.  Others may find success using this approach short term for various other personal reasons.

For those with Diabetes Type II, or obesity, under 30 grams of carbs a day, or incidental, is often recommended (under a physician’s guidance).  Essentially don’t even eat carbs unless vegetables.

Hopefully that gives you an idea of where to start.  Reading labels or using an app might be helpful in the beginning to get an idea of where the carbohydrates hide.  Many ask if you should count net or total carbs, especially when considering vegetables.  Personally, I advise counting total carbs.  The food industry makes labeling very tricky and this is just one thing they are using to sell their products – “Only 4 g net carbs” etc.  Be cautious!  I would love to help you sort out a plan that might work best for you and sort through the confusing labels and gimmicks.  This can be a very individual issue, and not everybody responds equally to carbohydrates, fats and proteins.  It may take some trial and error.  

 

 

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