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CATDLK Posts: 738
12/31/12 1:42 P

Remember that you can find low glycemic index carbs in legumes and beans. You'll get the right kind of carbs but protein and fiber at the same time. You also won't experience the crash that you might otherwise have in the afternoon. I replaced my rice, pasta and breads with lentils, garbanzos and black beans. I have more energy, find it easier to maintain my weight, have little bloat and have increased my regularity. :o)

TONKA14 Posts: 4,947
12/31/12 10:40 A

Based on years of research that examined the relationship between nutrient intake and disease prevention, generally-accepted ranges have been established for carbohydrates, fat and protein intake. These healthy ranges also help to ensure that a person is getting a sufficient intake of other essential nutrients, vitamins, and minerals. The recommendations are:

45% to 65% of calories eaten should come from carbohydrates.
20% to 35% of calories eaten should come from fat.
10% to 35% of calories eaten should come from protein

The table in this article converts these percentages into grams needed each day based on calorie intake. Finding the right ratio of macronutrients for your body type, activity level and goals is a process that many fine tune as they go along.

Healthy Carb, Fat and Protein Ranges
The Numbers You Need to Know

This article will help explain the basics of carbohydrates as well as The “Please KISS Me” (Please Keep It So Simple for Me) plan for carbohydrate control as a tool that only contains 3 simple rules:

The Truth About Carbohydrates
Not all Carbs are Created Equal

Hope these help.

Coach Tanya

ONLINEASLLOU SparkPoints: (71,842)
Fitness Minutes: (55,446)
Posts: 4,730
12/30/12 11:36 A

I do something similar to Terri. I limit my carbs due to diabetes. I take the range that SparkPeople recommends ... and then try to stay in the bottom portion of that range or slightly below that. That method has worked very well for me.

And I strongly agree that it is best to treat the numbers as approximations -- not as strict rules. They are all just estimates -- as are the numbers are food container labels and our measurements of food, calories burned, etc. They are just estimates and approximations -- so don't get too hung up on them. Treat them as just "ball park" figures.

CMCOLE Posts: 2,667
12/30/12 8:20 A

Terri had good advice.

If you're getting the majority of your carbs from good fruits and veggies, with some whole grains and beans thrown in; you should be doing well.

Numbers are guidelines

If you focus on mainly avoiding the processed ones (white flour for instance), things will probably develop and you'll adjust your menu until it's comfortable for you

JENNILACEY SparkPoints: (81,337)
Fitness Minutes: (85,768)
Posts: 2,489
12/30/12 7:53 A

Unless you have a medical condition, staying within the range given to you by Spark is fine.

Basically, you have two types of carbs; simple and complex. Refined sugars and refined grains are classified as a simple carb. Simple carbs cause your GI to spike which makes your body produce insulin. If this insulin is not used (through activity/exercise) it is likely to be stored as fat. They also cause your blood sugar levels to crash and burn which will make you feel hungry faster and crave more. Complex carbs do not cause as high of a spike to your GI, therefore, less insulin is produced and there is less of a chance your body will end up storing excess insulin. You do not experience the same crash as you do from simple carbs and stay fuller longer.

Good sources of complex carbs; legumes, whole grains, vegetables (some in fruit particularly with the peel on but they also contain simple carbs), a low sugar/high fibre cereal, nuts and seeds.

There are two types of complex carbs; startch and dietary fibre.

TACDGB Posts: 6,136
12/29/12 11:01 P

I eat a low carb diet due to my hypoglycemia. I eat 1 whole grain a day and get the rest from fruits and veggies. If you have sparked your calories for the day it should tell you how many carbs you can have. Me I just eat less than they say because of my hypoglycemia. I would eat 1/2 of what sparks says and see how you feel.

12/29/12 10:41 P

Hello all. I am wanting to cut out processed foods and unheahtly carbs... not all carbs. I know things like brown rice, whole grains, and oatmeal is good for you. But I am at a lost of where to start. How many carbs should one have a day? What would be a good menu for a day? anyone know of any resources? Thanks so much in advanced!!


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