How Many Carbs Should I Eat?

Here’s a question we dietitians get all the time from our clients, “How many carbs should I eat?”

Today we’re giving away some of our best information about carbohydrates! Keep reading to learn how many to eat, when to eat them, and how to eat them.

All About Carbohydrates

• Carbohydrates are natural sugars found in plant foods, natural sweeteners (sugar, honey & maple syrup), dairy products, and other snack foods.
• Carbs are our body’s #1 fuel source. Even the brain alone uses around 130 grams per day!
• Carbs have 4 calories per gram. Fat has 9 calories per gram. Hence, carbs are half as energy-dense as fats!
• Carb-rich foods often have vitamins, minerals, and fiber, so they can be a great source of nutrients.

There is a lot of stigma around carbohydrates … Nowadays, we might even feel like we’re not eating “healthy” if we’re not on a low-carb diet.

Well, we’re here to set the record straight. People ate carbs as the majority of their intake for thousands of years without ever becoming overweight!

Carbohydrates are not the culprit behind weight gain. Overeating, in general, is. Whether we’re overeating carbs, protein, or fat, we will likely see weight gain.

Where Are Carbs Found?

Carbohydrates are found in plant foods such as:

• Grains (rice, wheat, oats, quinoa, rye, pasta, etc.)
• Fruit (oranges, apples, bananas, grapes, kiwi, berries, and almost all other fruits  – coconut & avocado have the least amount)
• Dairy (milk, cottage cheese, yogurt, ice cream)
• Sweets/sweeteners (cake, cookies, pie, candy, honey, sugar, etc.)
• Vegetables (potatoes, sweet potato, & nearly all other vegetables  – although many have very few carbs)
• Legumes (lentils, beans, nuts, peanuts/peanut butter)

How Many Carbs Should I Eat?

The amount you should eat depends on your size and your activity level. This is something that should be calculated specifically for you.

In general, most of us should be aiming for 45-65% of our calories from carbohydrates each day. (That is around half of your intake!)

We need carbs in each of our meals throughout the day to help balance our blood sugar and energy levels.

The key to eating carbohydrates and preventing cravings is to pair them with protein, fat, and fiber. Make an appointment with us to learn exactly how to eat carbs the best way for your body and goals!