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What is the optimal amount of carbohydrates per day? The key to a balanced diet

Carbohydrates are an important source of energy for our bodies. However, excessive intake can lead to obesity, fluctuations in blood sugar levels, and other health risks. On the other hand, a deficiency can lead to a lack of energy and reduced concentration, so it is important to consume an appropriate amount. In this column, we will consider the optimal amount of carbohydrates to consume per day.

Recommended carbohydrate intake
According to the Ministry of Health, Labor and Welfare, carbohydrates should make up approximately 50-65% of the total energy intake per day. The total amount of energy varies depending on an individual's gender, age, weight, and activity level, but the following is a guideline.

Adult male (age 30, moderately active)
Energy requirement: approx. 2,500 kcal
Energy from carbohydrates: 1,250-1,625 kcal (312-406 g)

Adult female (age 30, moderately active)
Energy requirement: Approximately 2,000 kcal
Energy from carbohydrates: 1,000-1,300 kcal (250-325 g)

Use this as a reference to calculate the amount of carbohydrates that suits your activity level and lifestyle.

Pay attention to the quality of carbohydrates
Carbohydrates can be refined or unrefined. Refined carbohydrates such as white rice, white bread, and sugar tend to cause blood sugar levels to rise rapidly, while unrefined carbohydrates such as brown rice, whole wheat bread, vegetables, and fruits contain more nutrients and cause blood sugar levels to rise more slowly.

Examples of foods to avoid: Sweet breads, snacks, and sweet soft drinks

Examples of foods to include: brown rice, whole wheat pasta, sweet potatoes, and fruit

When is the best time to consume carbohydrates?
Carbohydrates are a daily energy source, so it is recommended to consume plenty of them at breakfast and lunch. Eating enough carbohydrates in the morning will activate your brain and allow you to carry out your daily activities efficiently. Eat less at dinner and be careful not to consume too much energy at night when you are less active.

How to deal with low-carb and carbohydrate-restricted diets
Low-carb and carbohydrate-restricted diets have become popular recently, but cutting carbohydrates too far can lead to energy deficiencies and nutritional imbalances. Aim for healthy weight loss by limiting your intake moderately and choosing quality carbohydrates.

summary
The optimal amount of carbohydrates per day is roughly 50-65% of your total energy intake. However, this should be adjusted depending on your individual activity level and goals. The quality of carbohydrates and the timing of intake are also important points. Try to find the appropriate amount of carbohydrates for you while striving for a balanced diet.

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