Can't It Be Most Or Less, Already Know The Limit On Carbohydrate Consumption Per Day?

Illustration of restrictions on carbohydrate consumption per day (Freepic)

YOGYAKARTA Regulate carbohydrate intake per day related to diabetes management. Although you don't have diabetes, it's still important to know the amount of carbohydrate intake per day. In general, carbohydrates are not well consumed too much because they are at risk of illness and obesity. It's not good to consume too little unless you have a specific purpose or on the recommendations of dietists and nutrition. Before recognizing the restrictions on carbohydrate consumption per day, recognize the following types of carbohydrates.

Carbohydrates as macronutrition are categorized as three, namely sugar, starch, and fiber. The three of them are not not unnecessary to the body, but must be managed so that they are in line with daily activities and the body's natural conditions.

Sugar is a simple carbohydrate, which has one sugar molecule (monosakarida) or two molecules (disarida). Sugar can be found naturally in fresh foods and drinks, such as in fruit and honey. Synthetic or unnatural sugars are also added to processed foods, such as in packaged candy or drinks.

Pati includes complex carbohydrates, especially those found in potatoes, corn, nuts, and whole wheat. Pati has at least three sugar molecules, which the body takes longer to digest.

Fiber is found in various types of food, such as vegetables, fruits, nuts, and whole seeds. Rice also contains fiber, but also includes starch because it contains more than one type of carbohydrate.

The reason why it is necessary to manage carbohydrate consumption is because it can affect blood sugar levels. Although blood sugar levels are not only one factor, the high amount of glucose in the blood is most significant than what we eat. Launching Healthline, Monday, December 16, the limit on consumption of carbohydrates per day varies with each individual. Men and women also need a different daily calorie intake.

According to the study, if a person undergoes a low diet of carbohydrates, then a consumes between 120-225 grams of carbohydrates per day. If very low, as much as 20-60 grams. In 1 gram of carbohydrates, the equivalent of 4 calories. In men aged between 18 and 49 years, carbohydrate intake is 2,650-2,550 kcal per day. Meanwhile, women of the same age range need 2,100-2,150 kcal. Notes to note, for hami and lactating mothers need more carbohydrate intake.

To track carbohydrate intake per day, experts recommend focusing on clean carbohydrates, not the total amount of carbohydrates you eat. Clean carbohydrates are a total gram of carbohydrates minus fiber grams. In determining ideal daily carbohydrate intake, measure your blood sugar first with a glucose measuring device before eating and after eating. The maximum content of your blood sugar must reach 180 milligrams per deciliter (mg/dL). In general, the less carbohydrates you consume, the less blood sugar you will increase. If you increase your blood sugar is small, the less insulin or diabetes medication you need to stay in a healthy range.