How many carbs per day is normal if you are not dieting?
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.
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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.
For a free vegetable carbohydrate chart and a fruit carbohydrate chart, which you can print out and use as a daily guide, see the page links, at the bottom of the first answer to this question (which is above the video)
