What are the recommendations for carbohydrate consumption?
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The recommended range for carbohydrate intake as part of the Dietary Reference Intakes (DRIs) in the U.S. and Canada is 45 to 65% of total energy. The breadth of this range allows for different people to plan their diet carbohydrate level based on their level of activity and ability to properly process food carbohydrate (see diabetes below). People should focus on healthier carbohydrate sources such as whole grain products, fruits and vegetables. These foods provide vitamins, minerals, fiber and phytochemicals that promote health. |
The RDA for carbohydrate energy has been set at 130 grams per day for people of all ages above one year of age. This would provide 520 calories of energy which is important to the central nervous system, red blood cells and other tissue dependent on glucose as their primary energy source. The RDA for carbohydrate energy level would prevent ketosis, a metabolic situation that occurs when fat becomes the primary energy source for longer periods of time. Meanwhile, the RDA recommendation does not take into consideration exercise and additional calorie needs of working muscle.
What are recommendations for the level of “added sugar” in the diet?
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As part of the DRIs it is recommended that the intake of “added sugar” not exceed 25% of calories. However, many nutritionists would like to see this recommendation lowered. That’s because diets higher in added sugars are linked to excessive calorie consumption and thus obesity as well being linked either directly or indirectly to heart disease, cancer and osteoporosis. Meanwhile the USDA recommends that an adult consuming 2,000-calorie daily, the amount that would approximate weight maintenance for an average woman not exceed 40 grams of added sugars. That level of added sugar (roughly 10 teaspoons) is the amount of sugar in a 12-ounce soft drink. |
Added sugars, which could be considered the most common food additive are found in a variety of foods in the form of sucrose, corn sweeteners, honey, maple syrup, and molasses. You will find it in some unlikely places, such as pizza, bread, hot dogs, boxed mixed rice, soup, crackers, spaghetti sauce, lunch meat, canned vegetables, fruit drinks, flavored yogurt, ketchup, salad dressing, mayonnaise, and some peanut butter.
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