How much carbohydrate should I be eating?

Thanks to over 30 years of institutionally bad advice on the recommended amounts of carbohydrate (CHO), the western world is currently suffering from an epidemic of obesity and related metabolic disease, such as Type 2 diabetes.  For example, the United States Department of Agriculture’s (USDA) “healthy” food pyramid recommends up to 65% of your diet to be made up of CHO foods including vegetables, fruits, grains, cereal, rice, pasta etc. 

This advice is obviously flawed as there are currently 154.7 million overweight or obese adults in the United States, equating to approximately 35% of the population, this has risen from 13.2% of the population in 1962. The UK isn’t any different, NHS statistics from 2011 show 25% of adults are obese and only 37% have a healthy BMI (height:weight calculation).

What is the link between CHO advice and obesity?  This is a question that many will ask as factors such as change in working culture (less manual labour) and technology have rapidly decreased the activity levels of the nation.  Not forgetting that food technology and media advertising have increased the amount of processed foods consumed.  But they cannot take all of the blame, especially as so many people are “dieting” and going to the gym to increase their activity levels and still struggling to maintain a healthy weight.  

Believe me when I say;

CHO = sugar. 

Excess sugar = stored fat. 

Excess stored fat = weight problems!

So, how much should I be consuming? 

Well, according to Mark Sisson, author of Primal Blueprint, it depends on what you are trying to achieve.

0-50g per day = Ketosis and accelerated fat burning.

Acceptable for occasional one to two day intermittent fasting efforts towards aggressive weight loss, provided adequate protein, fat and supplements are consumed.  Not recommended as long term strategy as it depletes the body of essential nutrient high fruits and vegetables.

50-100g per day = sweet spot for effortless weight loss

Minimises insulin production and accelerates fat metabolism.  Alongside meeting average daily protein requirements (meat, fish, poultry), eating nutritious vegetables, (some) fruits, nuts, seeds and eggs, you can lose 1-2 lbs of body fat per week.

100-150g per day = maintenance range

Allows for genetically optimal fat burning, muscle development and effortless weight maintenance. Dietary emphasis is on vegetables, fruits, nuts, seeds and animal foods, with grains and processed sugars eliminated.

150-300g per day = Steady, insidious weight gain

This level of CHO is the level that many institutionally funded bodies (USDA, NHS etc) and many commercial “diet” companies recommend.  This continuous insulin stimulating pattern of eating provides perfect conditions for weight gain and the associated health conditions.  Chronic exercise and crash dieting may keep weight down for a period of time, but inevitably metabolic syndrome (inability to control blood sugar levels) will develop and fat levels will rise.  This even happens to seemingly cautious eaters, but a few lbs will be gained every year leading to long term problems.

300g or more = DANGER ZONE

Sweet foods such as confectionary, pastries, sugary hot drinks, fizzy drinks, cakes, excess alcohol etc, which are consumed frequently by many mean that this level is easily exceeded without even feeling full.  It will lead to metabolic syndrome, certain weight gain and a shortened life span.

Common CHO foods and their approximate values;

70g cooked pasta = 51g CHO

1 large baked potato = 50g CHO

1 large baked sweet potato = 35.4g CHO

50 g raw porridge oats = 31g CHO

2 slices of wholemeal bread = 30g CHO

1 small banana = 23g CHO

1 medium apple = 23g CHO

70g cooked quinoa = 15g CHO

70g Cooked brown rice = 15g CHO

100g blueberries = 6.9g CHO

100 g bag of mixed green leaf salad = 2.5g

Sweet treats:     1 blueberry muffin = 46.7g, 1 Mars bar = 40g CHO, 42g Granola Bar = 29g CHO

As you can see by this chart, it doesn’t really take much to end up eating excess CHO in your diet.  So it is vital that you monitor what foods you are consuming, weigh your CHO foods before cooking them and make sure you are eating the optimal amount for your circumstances.

Stay healthy!!

For more information about how to plan a healthy diet or exercise plan, contact me on james@hutchisonpt.co.uk, or find me and my colleagues at All About You Fitness Studio's in Highgate Village, London.