Calculate your carbohydrate needs:
Recommended: 50–60% of total energy intake from carbohydrates.
50% of total energy needs divided by 4,
. For example, 2000 kcal × 0.5 = 1000/4 kcal = 250 g of carbohydrates
Example of carbohydrate intake for a 2,000-calorie diet
Example of carbohydrate intake at 3,000 kcal
Slow & fast carbohydrates
Fast-acting carbohydrates
90–140 = juice, soft drinks, beer, crackers, candy, white bread, cereal, jasmine rice, sugar, French fries, honey, rice cakes, waffles.
Moderately fast-digesting carbohydrates
60-90=AllBran, apple, pear, orange, oatmeal, rye bread, pasta, rice, ice cream, popcorn, chocolate.
Slow-release carbohydrates
0-60 = Beans, pasta, whole-grain products, brown rice, fruit, vegetables, nuts, and fruit sugar.