Carbohydrates and Dieting

Calorie Count

How many carbs should I consume per day?

The FDA recommends consuming 300 grams of carbohydrates per day when eating a 2,000-calorie diet, according to the Food and Drug Administration (FDA). Eating fewer carbs may be beneficial for weight loss, as it can reduce your appetite and lead to automatic calorie reduction. Research suggests that high-protein, low-carb diets may be effective for weight loss in the long run.

Is calorie counting an effective way to lose weight?

Calorie counting is the best approach when trying to lose weight, according to Healthline.com. When applying the principle of “calories in, calories out”, calorie counting helps to achieve calorie deficit and therefore weight loss. Research has found that the majority of weight loss achieved came from reducing the number of calories consumed, rather than limiting carbohydrates.

Can eating fewer calories help with weight loss?

Most people need 1,600–3,000 calories per day to maintain their weight, and reducing the number of calories can lead to weight loss, according to Healthline.com in 2021. Eating fewer calories can help people reach their weight loss goals.

Glycemic Index

What is the glycemic index?

Carbohydrates are an essential part of a healthy diet, with weight loss diets typically suggesting limiting foods that have a high glycemic index ranking such as potatoes, white bread, and snack foods. An info from Mayo Clinic, the glycemic index classifies carbohydrate-containing foods according to their potential to raise blood sugar levels. Foods with a low glycemic index, such as legumes, nuts and some fruits, may help to keep blood sugar levels stable.

What are the health risks of eating high-glycemic foods?

The consumption of high-glycemic foods, such as white bread, can cause substantial fluctuations in blood sugar levels. Via research conducted by Harvard T.H. Chan School of Public Health in 2018, a diet high in glycemic foods has been linked to age-related health issues. The glycemic index ranks carbohydrates on a scale from 0 to 100 based on how quickly and how much they raise blood sugar levels after consumption.

What is the glycemic index?

The glycemic index (GI) is a tool to measure how much certain foods raise blood sugar levels, ranking them from 0 to 100. Healthline explains that foods are classified as low, medium, or high glycemic, with the GI providing an easy way to evaluate the impact of food choices on blood sugar. Mentioned in Healthline, the GI can be used to help those with diabetes or other conditions manage their diet. The GI can be useful for anyone looking to improve their overall health and nutritional balance.

Glycemic Load

Does a lower consumption of high-glycemic load diets reduce the risk of type 2 diabetes and cardiac events?

A lower consumption of high-glycemic load diets was found to be associated with a lower risk of developing type 2 diabetes, according to a meta-analysis of 24 prospective cohort studies by researchers from Harvard T.H. Chan School of Public Health in 2020. Evidence suggests that such diets may also reduce the risk of cardiac events.

How can a diet rich in low-glycemic-index foods help people with diabetes?

The glycemic index and glycemic load are important for people with diabetes to consider in order to avoid sudden spikes in blood sugar, according to Harvard Health Publishing on health.harvard.edu in 2021. Eating a diet rich in low-glycemic-index foods can help to keep blood sugar levels stable.

Does high-carbohydrate diet increase the risk of type 2 diabetes?

Diets with high glycemic index (GI), glycemic load (GL) or all carbohydrates can increase the risk of type 2 diabetes, according to a systematic literature review and dose–response meta-analysis conducted by researchers at the University of Copenhagen, published on Diabetologia in 2013. This review supports the role of dietary carbohydrates in influencing glycemic control, which may have implications for the prevention and treatment of type 2 diabetes.

Nutrition Labels

What types of carbohydrates are found in foods?

Carbohydrates are an important part of a healthy diet and can be found in a wide range of foods, such as bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie according to Harvard T.H. Chan School of Public Health's Nutrition Source. In addition, carbohydrates come in three main forms: sugars, fibers, and starches.

What are carbohydrates?

Carbohydrates are complex sugars and starches found in fruit, honey, vegetables, sugar cane, milk, and malted grains. As stated by healthdirect.gov.au, carbohydrates provide energy and come in many forms including glucose, fructose, sucrose, lactose, and maltose. The glycaemic index is a measure of how quickly a carbohydrate food affects blood sugar levels.

Is it safe to eat a low-carb diet to lose weight?

It is safe to eat a low-carb diet to try to lose weight, according to the Daily Value for total carbohydrates set by the Nutrition Facts labels which is based on a 2,000-calorie daily diet. Your Daily Value may be higher or lower depending on your calorie needs and health. Eating a low-carb diet can help improve blood sugar control, lower cholesterol levels, and reduce hunger.

Meal Planning

What foods should be included in diabetes meal planning?

Diabetes meal planning requires dividing a 9-inch dinner plate into half for nonstarchy vegetables such as salad, green beans, broccoli, cauliflower, cabbage, and carrots, and one quarter for a lean protein, as suggested by the Centers for Disease Control and Prevention (CDC) in November 2022. It is important to incorporate fiber-rich foods, like whole grains and legumes, into your diet to support healthy blood sugar levels.

Can a low-carb diet help with weight loss?

Yes, a low-carb diet can help with weight loss, as it typically limits carbohydrates to 0.7 to 2 ounces (20 to 57 grams) per day, providing 80 to 240 calories. This is according to the Mayo Clinic, on mayoclinic.org in 2022. Some low-carb diets may greatly limit carbs during the early phase of the diet.

What are some healthy and delicious low-carb meal options?

This 30-Day Low-Carb Meal Plan from EatingWell provides healthy and delicious recipes for breakfast, lunch, dinner, and snacks that can help you stick to a low-carb diet. It includes vegetarian options, such as Vegan Butternut Squash Soup, as well as meal-prepping tips to help you stay on track. An info from the National Institutes of Health, reducing carbohydrate intake can help limit the risk of chronic disease.

Nutrient Density

Why are carbohydrates important in a healthy diet?

Carbohydrates are an essential macronutrient found in many foods and beverages, most commonly occurring in plant-based foods such as grains, fruits, and vegetables. As indicated by Mayo Clinic, carbohydrates should be included in a healthy diet for optimal health. Food manufacturers often add carbohydrates to processed foods in the form of starch or added sugar.

What is nutrient density?

Nutrient density is a measure of the amount of essential vitamins, minerals, proteins, and other beneficial nutrients in a food relative to the number of calories it contains. Mentioned in Eufic (European Food Information Council), basing our diets on nutrient-dense foods helps prevent us from consuming too many calories, saturated fat, cholesterol, sugar, salt (sodium), or alcohol. Eating nutrient-dense food also provides our bodies with essential nutrients and energy needed for good health.

What are some nutrient-dense foods?

Nutrient-dense foods include vegetables, fruits, whole grains, seafood, eggs, beans, peas, lentils, unsalted nuts and seeds, fat-free and low-fat dairy products, and lean meats and poultry for better health benefits, according to the Mayo Clinic's Dietary Guidelines in 2021. Eating a variety of these nutrient-dense foods on a regular basis can help people maintain a healthy diet.

Sugar Content

How much sugar should I consume daily?

Men should consume no more than 150 calories (37.5 grams or 9 teaspoons) and women should consume no more than 100 calories (25 grams or 6 teaspoons) of sugar per day, according to Healthline.com. A 12-ounce (355-mL) can of Coke contains 140 calories, providing an example of how much sugar one should consume in a day. Eating too much sugar can lead to health problems such as obesity, heart disease, and diabetes.

Can eating protein before carbohydrates help maintain blood sugar levels?

Eating protein before carbohydrates can help avoid unnecessary glucose spikes in the body, according to health expert Pooja Makhija. This can be achieved by following a proper meal order which not only helps maintain the body’s blood sugar levels but also boosts metabolism. Studies have shown that higher protein diets can help reduce cravings and hunger, leading to better weight management.

What is sugar?

Sugar is a type of carbohydrate that provides energy to the body when broken down into simple sugars such as glucose. Cited from the Better Health Channel, a health service from the Australian Government, sugar is usually used to refer to sucrose or table sugar, a ‘double sugar’. Research has shown that consuming large amounts of sugar can lead to an increased risk of diabetes and obesity.

Portion Control

What are some tips for managing portion size?

Portion control is an important part of maintaining a healthy diet, and there are several tips that can help you measure and control your portion sizes. Attributed to Healthline, these include filling a quarter of your plate with complex carbohydrates, avoiding diets that are too restrictive, and making sure to keep track of what you eat. Monitoring portion sizes when eating out and measuring food before you eat can help you stay on track.

What is a balanced diet?

Eating a balanced diet means consuming a wide variety of foods in appropriate amounts, making healthier choices and choosing to eat some foods more often and in larger amounts than others. According to the British Dietetic Association (BDA), portion sizes are an important factor in achieving a balanced diet. It is important to be mindful that portion sizes vary depending on an individual's age, gender, height, weight and activity level.

What is carb counting?

Carb counting is an effective way to help manage blood sugar levels for people with diabetes, as it allows them to match their activity level and medicines to the food they eat. As mentioned in the CDC - Centers for Disease Control and Prevention, many people with diabetes count carbs to help make managing blood sugar easier, which can also help them stay healthy longer and feel better. Research has shown that carb counting may reduce the risk of hypoglycemia and other diabetes-related complications.

Fibre Content

How can fiber help with hunger and blood sugar?

For good health, children and adults need to consume 25 to 35 grams of fiber per day, but most Americans get only about 15 grams a day. Sourced from the Nutrition Source from Harvard T.H. Chan, fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. Studies have shown that high-fiber diets can also reduce the risk of many chronic diseases.

How can a high-fiber diet benefit health?

A high-fiber diet can reduce the risk of obesity, heart disease and diabetes, according to Mayo Clinic. Women should aim for 21 to 25 grams of fiber a day, and men should aim for 30 to 38 grams a day. Many common foods contain varying amounts of fiber, which can be found on the Nutrition Facts label. For example, one cup of cooked lentils contains 15.6 grams of fiber.

Eating foods high in fiber can provide numerous health benefits, including maintaining a healthy weight, reducing risk of diabetes, heart disease, and some cancers. According to the Mayo Clinic, fiber found mainly in fruits, vegetables, whole grains and legumes is essential for a healthy diet. Fiber has been found to prevent or relieve constipation.

Complex Carbohydrates

Why are complex carbohydrates important?

It is important to include complex carbohydrates, such as whole grains, as part of a regular diet due to their fiber and nutrient content. Cited on Healthline (Aug 19, 2020), these sources of carbohydrates provide potassium, magnesium, and selenium in addition to fiber. Eating complex carbohydrates can help maintain blood sugar levels and reduce the risk of chronic diseases.

Complex carbohydrates are beneficial for providing energy and keeping us fuller for longer, as they take longer to digest than simple carbohydrates. Cited from Molly Cleary, M.S., RD, a registered dietitian in New York City, complex carbohydrates are larger molecules, allowing for a slower and more balanced release of energy. Research has shown that complex carbohydrates can help improve digestion, reduce cholesterol levels and regulate blood sugar levels.

Are potatoes a nutritious food?

Potatoes are a nutritious food, providing a variety of essential vitamins, minerals and fiber, as well as 3 grams of protein and 27 grams of carbohydrates per medium potato (with skin), according to the USDA. A medium potato contains just 118 calories and one gram of sugar. This makes potatoes a great complex carbohydrate food for those looking for healthy meals.

Source:

• Healthline : How Many Carbs, You, Day.
• Mayoclinic : Carbohydrates, carbs, a healthy diet, Mayo Clinic.
• Harvard : Carbohydrates, Blood Sugar, The Nutrition Source.
• Harvard : Carbohydrates, The Nutrition Source, Harvard T.H. Chan School.
• Cdc : Diabetes Meal Planning, CDC, - Centers, Disease.