This is an archive article published on March 12, 2024

How much carbohydrates should you consume daily?

The appropriate level of carbohydrate intake can vary depending on factors such as age, sex, activity level, and overall health

Can eating too much carbs affect your health? (Source: Freepik)

3 min readNew DelhiMar 12, 2024 05:05 PM IST First published on: Mar 12, 2024 at 05:04 PM IST

Carbohydrates often get a bad rap, but they’re actually an essential part of a balanced diet. They provide our bodies with readily available energy to power us through the day, from that morning jog to that afternoon brainwave. But with so many conflicting messages out there, figuring out how much is “enough” can be confusing.

The appropriate level of carbohydrate intake can vary depending on factors such as age, sex, activity level, and overall health, said G Sushma, clinical dietician, CARE Hospitals, Banjara Hills, Hyderabad. However, she added that general recommendations suggest that carbohydrates should constitute about 45-65% of your total daily caloric intake. This includes both complex carbohydrates like whole grains, fruits, and vegetables, as well as simpler carbohydrates like sugars.

“It’s essential to focus on the quality of carbohydrates consumed. Whole, unprocessed sources are generally healthier than refined and processed ones. While individual needs may vary, there isn’t a significant difference in recommended carbohydrate intake between men and women,” Sushma said in an interaction with indianexpress.com.

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Overconsumption of carbohydrates can also contribute to insulin resistance and high blood sugar levels. (file)

Can eating too much carbs affect your health?

Eating too many carbohydrates, especially refined and simple sugars, can contribute to weight gain and obesity, which are risk factors for heart disease. Additionally, Sushma said a diet high in refined carbohydrates may lead to elevated levels of triglycerides and lower levels of HDL (high-density lipoprotein) cholesterol, increasing the risk of cardiovascular issues.

“Overconsumption of carbohydrates can also contribute to insulin resistance and high blood sugar levels, which are associated with an increased risk of developing type 2 diabetes. Diabetes, in turn, is a major risk factor for heart disease,” she added.

Aside from these issues, excessive carbohydrate intake can lead to other health concerns:

a. Dental Issues: High sugar intake, often associated with excessive carbohydrate consumption, can contribute to dental problems such as cavities and gum disease.

b. Digestive Issues: Some individuals may experience digestive discomfort, bloating, and irregular bowel movements when consuming too many carbohydrates, especially if they are sensitive to certain types of carbohydrates like those found in certain grains or legumes.

c. Increased Risk of Type 2 Diabetes: Over time, a diet consistently high in carbohydrates, especially refined ones, may contribute to insulin resistance and an increased risk of developing type 2 diabetes.

It’s crucial to maintain a balanced diet, focusing on a variety of nutrient-dense foods, including a mix of carbohydrates, proteins, and fats, to support overall health and well-being. Consulting with a healthcare professional or a registered dietitian can provide personalised guidance based on individual health needs and goals.