We follow the strict dietary guidelines from the American Heart Association, American Diabetes Association, and the Dietary Guidelines for Americans to ensure we have the right types and amounts of carbohydrates.
Our plans average 45-50% of calories from carbohydrates. The American Heart Association and American Diabetes Association recommend 45-65% of calories from carbohydrates. We do not offer a low-carb diet but focus on the right balance of carbs, protein, and fat for optimal health. Our meal plans average the following amount of carbs per meal:
1200 calorie: 45 g of carbs per meal
1500 calorie vegetarian: 60 g of carbs per meal
2000 calorie: 70 g of carbs per meal
These averages come from 3 meals a day plus 2-3 servings of dairy. If you were to swap your dairy servings for a carb-free item, you would lower the daily average by 24-36 grams per day (8-12 grams per meal).
General recommendations for carbohydrates per meal include 45-60 grams for women and 60-75 grams for men. Of course, these recommendations can change based on individual lab work, body size, activity level, and so on.
IS A VERY LOW CARBOHYDRATE DIET HEALTHY?
The American Heart Association recommends against using a very low carbohydrate diet because oftentimes these plans are too high in saturated fat and protein. Research shows that this type of diet can be hard on the kidneys, heart, and bones. Low carbohydrate diets restrict nutritious foods such as fruits, vegetables, and legumes which have been associated with a lower risk for
stroke, heart disease, dementia, and cancers.
WHO SHOULD NOT FOLLOW A VERY LOW CARBOHYDRATE DIET?
A very low carbohydrate diet or keto plan is not for everyone. It is recommended to not follow this type of diet if you have a history of pancreatic disease, liver conditions, thyroid problems, constipation, kidney stones, a history of an eating disorder, have gallbladder disease, or have had your gallbladder removed.
SO, WHAT DIET SHOULD I CHOOSE?
A healthy diet is one that contains a variety of nutritious foods with little restriction. Usually, a food plan that eliminates a food group or demonizes certain foods leads to difficulty in getting all of the vitamins, minerals, and nutrients needed for good health. It’s important to remember that many nutrient-rich foods are sources of carbohydrates, including fruits, vegetables, legumes, and whole grains.
It is best to look for more natural sources of carbohydrates in the diet. Natural carbohydrates, such as fresh produce and whole grains, generally provide antioxidants and fiber not found in other foods. These foods tend to slow down digestion, have less of an impact on blood sugar, and improve cholesterol levels. Enjoying all foods in moderation and balance is good for the body and mind. The jury is still out on the overall benefits of a very low carbohydrate diet for weight loss. For good health, it is best to stick to what research has shown over and over again. The best diet for losing and maintaining weight is one that you can stick to, includes a variety of colorful,
plant-based foods (including carbohydrates), and help you feel your best!
Related Blogs:
Showing Carbs Some Love During American Heart Month
Low Carb Diets Tied to Earlier Death