However, if you are not trying to lose weight, the website nap.edu lists the Dietary Reference charts and shows 130 grams as the Recommended Daily Allowance in order to decrease the risk of chronic disease by having too many refined processed carbohydrates per day. See the first answer to this question (above the video ) for a list of refined processed carbohydrates.
Furthermore, the amount is entirely dependent on the individual.
Unlike protein and fats, there actually is no minimum daily requirement of carbohydrate for health or to sustain life.
The amount of carbohydrate intake varies enormously from one individual to another; some people need very few carbohydrates while others can take more carbohydrates. If you feel sleepy after a meal or find that you are always hungry, you may benefit by eating fewer carbs. The usual low carbohydrate range is 20 to 50 grams daily and sometimes up to 70 grams if the individual is engaging in such things as regular cardio exercise and weight training.
If you find that your stomach feels uncomfortably "heavy" after a meal then you may benefit by lowering carb intake.
For some people carbohydrates are important for exercise; this does not mean that everyone who does cardio exercise and weight training needs a lot of carbohydrate! It depends on the individual (some people feel bad after eating carbohydrates). In general, an insulin spike can be beneficial right before exercise and carbohydrates can be used after exercise to replace lost glycogen stores.
If you're trying to lose weight, replace food sources such as potatoes, white rice, all breads, biscuits, cakes etc. with protein and low carbohydrate fruits such as berries and low carb vegetables such as leafy green vegetables.
HOW MANY CARBS PER DAY IS NORMAL IF YOU ARE NOT DIETING
So, how many carbs per day is normal if you are not dieting?
Actually, there is no normal amount!
Well, unlike protein and fats, there is no minimum daily requirement of carbohydrate for good health or to sustain life.
Therefore, the amount of carbohydrate intake varies enormously from one individual to another; some people eat very few carbohydrates, or no carbs, while other people eat far too many carbs.
In other words, you would die if you did not eat protein and fats, but you would be fine if you ate no carbohydrates whatsoever, if you had to.
So, unlike protein and fat, there is no minimum daily requirement of carbohydrate. It is up to you and how well or unwell you feel after consuming carbohydrate.
HOWEVER, CRUCIAL HEALTH ADVICE FOR ALL EVERYONE
(irrespective of whether you looking to maintain weight, gain weight, or gain optimum health)
Irrespective of how many grams of carbs you choose to consume per day, for optimum health you need to avoid or strictly limit refined processed carbohydrates (apart from an occasional treat).
As deliciously addictive as these particular carbohydrates are, over-consumption of them is a major cause of heart disease, high blood pressure, insulin resistance, type 2 diabetes, and many other diet related diseases and conditions. See the page link at the bottom of this answer for a full list.
The diseases often referred to as diseases of Western civilization became pervasive in the twentieth century primarily because of our high consumption of refined processed carbohydrates. The problem is, our bodies were not designed to eat these types of carbohydrates because our ancient ancestors did not have these foods in the diet/ Hence, many people cannot cope with an over-consumption of carbohydrate because our bodies are too similar to the bodies of our ancestors.
In fact, less than 1/10th of 1% of our genes have changed in the last 10,000 years. In terms of evolution, it is not that long ago!
BACK TO HOW MANY CARBS PER DAY IS NORMAL IF YOU ARE NOT DIETING
According to books.nap.edu website, some females may be consuming as many as 180 to 230 grams daily and some males may be consuming as many as 200 and 330 grams daily. However, these amounts are high and may be unhealthy for you as an individual if you are carbohydrate sensitive or have a degree of insulin resistant. Degrees of insulin resistance can range from mild to intense.
Nowadays, many, many people have a degree of insulin resistance often without being aware of it. Moreover, many people are carbohydrate sensitive often without being aware of it.
In addition, if you have a degree of insulin resistance, and you continually consume too many carbohydrates, it can lead to type 2 diabetes.).
Many dietary charts suggest less than 100 grams daily, for a normal healthy person, to decrease the risk of chronic disease by having too many refined processed carbohydrates per day.
Again, if you are not sure what constitutes a refined processed carbohydrate, you will find a list at the bottom of this answer.
The normal range to reverse a degree of insulin resistance, or for sensitivity to carbohydrate, (or for weight loss), is 20 to 50 grams daily and sometimes up to 70 grams if the individual is engaging in such things as regular cardio exercise and weight training.
HOW MANY CARBS PER DAY IS NORMAL IF YOU ARE NOT DIETING, ADDITIONAL INFORMATION
If you feel sleepy after a meal or find that you are always hungry, you will benefit by eating far fewer carbs. If you find that your stomach feels uncomfortable or bloated after a meal then you will also benefit by lowering carbohydrate intake.
For some people carbohydrates are useful for exercise; this does not mean that everyone who engages in cardiovascular (cardio) exercise and weight/strength training needs a lot of carbohydrate. It depends on the individual (some people feel bad after eating carbohydrates, often without realizing that the cause is too much carbohydrate).
HOW MANY CARBS PER DAY IS NORMAL IF YOU ARE NOT DIETING, SUMMARY
Whatever amount of carbohydrate you choose to eat to get your carbohydrates from natural sources such as leafy green vegetables and (low sugar) fruits such as berries. Bear in mind that most fruits, and especially fruit juices, are very high in natural sugars.
In fact, when eaten all carbohydrates (even natural carbohydrates) turn to sugar. So, think of eating carbohydrates as eating sugar and think of eating refined processed carbohydrates as eating concentrated sugar.
Refined Processed carbohydrates are addictive.
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