Carbohydrates are the primary source of energy in the human diet. They are found mainly in plant foods. Carbohydrates can be divided into simple (sugars) and complex (starch, fiber). Products such as fruits, sweets, and sweetened beverages contain mainly simple carbohydrates, while cereal products and starchy vegetables provide complex carbohydrates.
Carbohydrates are the main source of energy, especially during intense training. Complex carbohydrates help maintain stable blood sugar levels. Sources of carbohydrates include, for example, whole grains (brown rice, oats, quinoa), starchy vegetables (sweet potatoes), vegetables, and fruits.
How many carbohydrates should we consume
The amount of carbohydrates we should consume depends on several factors, such as your level of physical activity, metabolism, body weight and overall calorie needs.
- Less active lifestyle (low physical activity): 1-2 g of carbohydrates per kilogram of body weight per day.
- Active lifestyle (moderate exercise several times a week): 2-4 g of carbohydrates per kilogram of body weight per day.
- Very active lifestyle (intense exercise every day): 4-6 g of carbohydrates per kilogram of body weight per day.
Carbohydrates should make up about 30-50% of our total daily calorie intake. The rest of our calories should come from protein and fat.
Carbohydrates are divided into complex and simple:
Complex carbohydrates are preferred: whole grain products, vegetables, legumes and fruits with a low glycemic index (e.g. apples, berries).
Simple carbohydrates should be limited: sugars, white bread, sweets, sweetened drinks.
Cyclic carbohydrate consumption (carb cycling)
Some people use the method of cyclic carbohydrate consumption – on training days they consume more carbohydrates, and on non-training days they reduce their amount. This can help maintain muscle mass while burning fat.
Every person is different, so it’s best to adjust our diet to your individual needs and see how our body responds to changes. Regular measurements of body composition, such as bioimpedance analysis, are helpful.
Carbohydrates in various foods
The table below shows the amount of carbohydrates in sample foods. Data is given for a 100-gram portion:
| Product | Amount of carbohydrates (g/100 g) |
|---|---|
| Grain products | |
| Whole grain bread | 40-45 g |
| Whole grain pasta | 60-70 g |
| Brown rice | 75-80 g |
| Oat flakes | 60-65 g |
| Starchy vegetables | |
| Potatoes (cooked) | 15-20 g |
| Sweet potatoes (cooked) | 20-24 g |
| Corn (cooked) | 19 g |
| Pumpkin | 7-8 g |
| Fruits | |
| Bananas | 23 g |
| Apples | 12-14 g |
| Grapes | 17 g |
| Strawberries | 7-8 g |
| Oranges | 11-12 g |
| Legumes | |
| Chickpeas (cooked) | 27-30 g |
| Lentils (cooked) | 20 g |
| White beans (cooked) | 22-25 g |
| Dairy products | |
| Milk(2%) | 5 g |
| Natural yoghurt | 5-6 g |
| Cottage cheese | 3-4 g |
| Sweets and snacks | |
| Milk chocolate | 50-60 g |
| Sugar (white) | 100 g |
| Chocolate bar | 60-70 g |
| Fruit jam | 50-60 g |
| Drinks | |
| Orange juice | 10-12 g |
| Cola | 10-11 g |
| Nuts and seeds | |
| Almonds | 10-12 g |
| Walnuts | 12-14 g |
| Sunflower seeds | 20 g |
The values given in the table may vary slightly depending on the product variety and preparation method. Dairy products contain small amounts of carbohydrates, mainly in the form of lactose. Sweets and snacks are usually very high in simple sugars and should be consumed in moderation.