We all know that carbs are absolutely detrimental for our blood sugar and insulin levels. Diabetics should stay as far away from them as possible – if you are one, you should make a restriction plan and consume as fewer carbs as you can.
If you don’t follow rules, carbs can spike up your blood sugar levels constantly, resulting in a significantly higher risk of type 2 diabetes, heart disease, dementia, and even cancer!
Besides keeping your blood sugar levels in check, reducing your carb intake will also lead to weight loss.
Low-carb diets have become pretty popular nowadays and involve consuming protein and healthy fats rather than carbs.
This means no bread and pasta for you which significantly reduces the calories in your diet and leads to weight loss.
And it’s not only about the weight loss – science has proven the health benefits of low-carb diets time and time again, linking them to reduced risk of several serious disorders including some types of cancer.
Additionally, avoiding carbs will also reduce the levels of cholesterol and triglycerides in your blood, keeping your cardiovascular health in check.
There are many benefits of a low-carb diet, but how much do we actually need to eat every day?
20-50 gr. For Diabetics
Experts say that our body needs 20-50 gr. of carbs per day – this is also the safe range for diabetics. Consuming less than 50 gr. carbs per day will make your body use the stored fat for energy, reducing your food cravings and helping you lose weight.
If you’re planning to start a low-carb diet, you’re only allowed to get carbs through low-carb vegetables, berries, nuts, seeds, and avocado.
50-100 gr. For Carb-Sensitive People
Carb-sensitive people need about 50-100 gr. of carbs per day. This is a good option for those who want to lose weight as well. You can consume a few starchy carbs, a few fruits of your choice, and all vegetables as well.
100-150 gr. For Active People
Naturally fit and active people need 100-150 gr. of carbs per day. This will allow you to stay healthy and keep your weight in check.
In this case, you can get carbs through vegetables, fruits, and some healthy starches as well – we suggest potatoes, sweet potatoes, and oats.
Of course, you know your body best, so you can adjust your diet and eat as many carbs as you like to. Keep in mind that you should consult your doctor about dietary changes, especially if you’re suffering from some kind of disorder.