How many carbohydrates should you have per meal?
It depends on whether or not you need to lose weight or maintain weight. It also depends on how many meals you eat per day.
For example, for weight loss, the recommendation is between 20 - 70 grams daily (you need to decide what number on that scale works best for you because everyone is different. Therefore, you need to divide that by the number of times you eat or drink. Remember to include drinks in your carbohydrate count.
If you do not wish to lose weight, 100 - 130 grams are sometimes recommended. However, unlike proteins and fats, carbohydrates are not essential for health or to sustain life. In other words, you would become unwell and eventually diet if you did not eat protein and fats. It is a fact that you could remain healthy without carbohydrates (bit only if you had to) as the Inuit Eskimo peoples did.
For both those who need to lose weight and those who do not: The healthiest sources of natural carbohydrates are fresh vegetables and some fruits. Avoid refined processed carbohydrates (apart from the occasional treat). Refined processed carbohydrates are a major cause of heart disease, insulin resistance, weight gain, high blood pressure, obesity, diabetes and many other diet related diseases.
See Sources and Related Links, further down this page, for a list of refined processed carbohydrates.