Carbohydrates are the compounds that give energy to your body in the form of calories and therefore they are important for the normal function of the body.

As reported by Mayo Clinic, 45-65% of the daily calories should come from carbohydrates. This is equal to 225 -325g of carbs if you consume 2,000 calories per day.

The high intake of carbohydrates may affect the whole body, especially the levels of insulin and sugar in the blood. In order to regulate these levels you should limit their intake.

Apart from diabetes, diet rich in sugar may trigger other chronic diseases as well, including cardiovascular issues, dementia and cancer.

The low-carb diet should include only healthy fats and proteins. Therefore you should avoid sugar and starches as much as possible. In this way, you will decrease your appetite, ingest fewer calories, promote weight loss and decrease the levels of triglycerides and glucose in the blood.

However, the optimal carb intake should depend on several factors, such as:

• Gender
• Age
• Activity level
• Food culture
• Personal preference
• Metabolic health

Accordingly, the low-carb diet should be different for:

• Healthy individuals
• Those who are sensitive to carbohydrates
• People who struggle with diabetes and obesity.

The recommended daily intake of carbs for active and naturally slim people is 100-150g. They should include fruits, vegetables, potatoes, grains and oats into their dietary regime.

People who are sensitive to carbohydrates should take 50-100g per day. They should include all types of vegetables, fruits and tiny amounts of starchy foods into their diet.

Those who struggle with diabetes or obesity should consume around 20-50g per day. When the body lacks carbs, it uses the fat buildup to produce energy.

This in turn, reduces the cravings and helps you to optimize your body weight. Preferable carbs for these people should be berries, avocados, seeds and nuts and low-carb veggies.

It is also worth mentioning that people who lead sedentary lifestyle cannot tolerate high amount of carbs in comparison to those who are more physically active.

Keep in mind that if you suddenly cut down on carbs you are more likely to experience weakness, dizziness, constipation, fatigue and headaches.

Although low-carb diets may help you to reduce your weight, it may also lead to nutritional deficiency. Therefore, it is important to consult your doctor before you opt for it.

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