Carbohydrates, also known as carbs, provide the body with energy to function optimally. However, consuming too much carb can lead to weight gain and other health issues.

This makes it necessary to know how much is not too much to avoid unintended consequences. Read on to find out how much carb is too much on a daily basis and how to consume the right amount.

What are Carbs?

Carbohydrates are macronutrients that are required by the body to function optimally. They are made up of three main types of monosaccharides: glucose, fructose, and galactose.

There are two types of carbohydrates; simple and complex carbohydrates. Simple carbohydrates are composed of one or two monosaccharides, and they are easy to digest. They can be found in sugary drinks, processed foods, and fruits.

Complex carbohydrates, on the other hand, are made up of long chains of glucose molecules and are harder for the body to digest. They can be found in vegetables, whole grains, and legumes.

How much Carbs Should you Consume Daily?

The amount of carb one should consume daily depends on several factors, including age, sex, height, weight, physical activity, and overall health. However, the recommended daily intake of carbs is 45% to 65% of the total daily calorie intake.

This means that an average adult that consumes 2,000 calories per day should consume 225 to 325 grams of carbs per day. Pregnant women, athletes, and individuals with a high metabolism might need to consume more carbs to fuel their body’s needs.

What Happens when you Consume too Many Carbs?

Although carbs are essential for the body, consuming too many carbs that exceed the recommended daily intake can have adverse effects. One of the primary consequences of consuming too many carbs is weight gain.

When the body consumes more carbs than it requires, it stores the excess as fat, leading to weight gain over time.

Additionally, consuming too many carbs can raise blood sugar level, leading to an increased risk of type 2 diabetes and other metabolic disorders.

Because carbs are broken down into glucose, consuming too many carbs leads to an increased glucose level in the bloodstream, prompting the body to release more insulin. Over time, the body may become resistant to insulin, leading to type 2 diabetes.

Furthermore, consuming too many carbs can lead to digestive issues like bloating, constipation, and diarrhea. High carb diets can also lead to inflammation, increasing the risk of chronic diseases like heart disease and cancer.

How to Consume the Right Amount of Carbs?

To avoid the negative effects of consuming too many carbs, it is essential to consume the right amount to fuel the body and maintain good health. Here are some tips on how to consume the right amount of carbs:.

Eat fruits and vegetables in high quantities as they are rich in fiber and nutrients.
Choose whole grains like brown rice, quinoa, and whole wheat bread instead of refined grains like white rice and bread.
Limit consuming sugary drinks like soda and juice as they contain a lot of sugar and minimal nutrients.
Choose lean protein sources like fish, chicken, and turkey to balance your intake of macronutrients.
Avoid processed foods like cookies, cake, and potato chips, which are high in calories, unhealthy fat, and sugar.

Conclusion

Carbs are essential for the body, but consuming too many carbs can lead to unintended consequences. The recommended daily intake of carbs is 45% to 65% of the total daily calorie intake.

Consuming the right amount of carbs is paramount to maintaining good health. Limiting consumption of processed foods, sugary drinks, choosing whole grains, and eating fruits and vegetables in high quantities are some practical tips to adopt a healthy carb diet.