How Many Carbs Should You Eat Per Day According to Science

To maintain a balanced diet, as we all know, it is necessary to eat right, from the point of view of quantity and quality. To achieve this goal, you must have a varied diet, taking in the right amounts of all nutrients.

Based on this principle, it is important to include in the diet the right amount of proteins, vitamins, fats and denatured carbohydrates.

The latter are compounds organic It is made up of carbon, hydrogen and oxygen. Depending on the organization and chemical structure, we have simple carbohydrates (or simple sugars) and complex carbohydrates. In particular, they are distinguished in:

• monosaccharides, such as glucose, fructose, galactose and mannose, which consist of a monomer;
• disaccharides, such as lactose, maltose and sucrose, which consist of two monosaccharides;
• oligosaccharides, consisting of 3, up to 9 monosaccharide units;
• Polysaccharides, such as starch, glycogen and cellulose, which are long chains consisting of 10 or more monosaccharide units.

Although carbohydrates are often targeted and excluded from diets, they play a major role. In fact, they are used by the body’s cells to produce energy, which is then stored in the liver and muscles, or converted into stored fat.

In the following paragraphs, we will see how many carbohydrates should be consumed per day, according to the Italian Society for Human Nutrition (SINU), which will be the main food sources.

food

As for monosaccharides and disaccharides, that is, sugars, they are naturally present in fruits, milk and some vegetables, such as radishes. However, in the refined form, we can find it in some sweet foods and drinks.

On the other hand, complex carbohydrates can be found in grains and their derivatives, such as flour, bread and pasta. Or, in some baked goods, in potatoes, chestnuts, or legumes.

How Many Carbs Should You Eat Per Day According to Science

There is also, in practice, a real risk of carbohydrate deficiency, when considering the daily intake, the general balance of the diet must be taken into account. Since carbohydrates are a very important source of energy, it is important to emphasize quality.

According to the Reference Intake Levels (LARN) set by SINU, carbohydrates should represent between 45 and 60% of total energy intake. Minimal, low-calorie diets are designed; While the higher level represents an acceptable limit.

Above this figure, in fact, the risk of metabolic disorders can increase, especially in sitting conditions. For someone who is healthy, and has an active lifestyle, a carbohydrate intake equal to 50% of the total calories can be correct.

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