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How to eat 300 grams of carbs a day? Can you even eat 300 g of carbs a day? Yes, you can and you most likely are eating that many carbs right now. 300 grams of carbs might sound like a lot of carbohydrates but our current lifestyle and dietary choices have caused us to consume even more at times.
We do consume this many carbs, but should we? No, too many carbs can lead to weight gain. Even if you are striving towards weight gain, eating too many carbs is not a very wise decision. It is better to increase your fat and protein intake, along with carbs. Eating too many carbs will leave little calories to be taken from protein and fat. It is important to consume all the macronutrients in the right proportions.
Carbohydrates are macronutrients. Most of the calories we take from our diet usually come from carbs. Carbs are simple sugars, starches, and fibers present in your food. For a better understanding, anything that tastes sweet, or that has starches (cereals, wheat, rice, maze, etc) can be counted as a source of carbohydrates. Now recall, all the spoons full of sugar you add into your chai, the plate full of rice, and the big chappatis you eat, all of these are carbohydrates, and you still think that it is difficult to eat 300 grams a day.
You most likely are consuming hefty amounts of carbohydrates. If you can not or don’t want to lessen this amount, the best you can do is to replace these empty calories with more nutritious sources of carbohydrates.
When To Eat 300 g Of Carbs?
If you are way below your ideal body weight, you will need a calorie-dense diet. Such a diet will include all macronutrients, with carbohydrates having the largest share. Excessive consumption of carbohydrates guarantees gradual weight gain. One thing to keep in mind is that although simple carbohydrates like sugar will lead to weight gain, these can harm the overall health too. Therefore, you should opt for healthy carbohydrate sources.
Healthy Ways To Eat 300g Carbs A Day
Go For Whole grains
If you want to increase your carbohydrate intake, whole grains are your best bet. Not only these are loaded with good carbohydrates, but they also provide massive amounts of fiber and essential vitamins.
Whole grains promise the following nutrients :
- Fiber: Whole grains are one of the richest sources of natural fibers.
- Vitamins: Whole grains are particularly high in B vitamins, including niacin, thiamine, and folate.
- Minerals: Wholegrains are rich in minerals like zinc, magnesium, manganese, and iron.
- Plant: Compounds: Whole grains are plant derivatives and these contain polyphenols, stanols, and sterols. These compounds play a vital role in disease prevention.
- Antioxidants: Phytic acid, lignans, ferulic acid, and sulfur compounds are the prominent antioxidants present in whole grains.
- Proteins: Almost all whole grains provide a significant amount of proteins. In fact, quinoa provides complete protein having all nine essential amino acids.
Eat Plenty Of Fruits and Vegetables
Fruits and vegetables pack a punch. These are not only a good source of healthy carbs, but are rich in several vitamins and minerals.
As opposed to the previous “5 a day” recommendation, researches show that the “10 a day” recommendation of fruits and vegetables can significantly reduce the rate of premature deaths. A detailed study was carried out at Imperial College London that aimed to find out the amount of fruit and vegetables required to show a significant decrease in premature deaths. The study found the “10 a day” recommendation to be the best.
A diet rich in fruits and vegetables will not only fulfill your carbohydrate requirement but will protect you against heart disease, stroke, high or low blood pressure, cancer, eye disease, digestive problems, and high blood sugar.
Another noteworthy aspect of eating fruits and vegetables is that they provide fiber in abundance. This will keep your gut motility healthy and will control your blood sugar levels.
Drink Fruit Juices
Fruit juices might be the easiest way to consume hefty amounts of carbs. Mind you that, unlike fruits fruit juices have negligible fibers. These contain simple sugars and a punch of vitamins and minerals.
Depending upon the fruit, fruit juices are loaded with vitamin C, folate, potassium, polyphenols, and antioxidants. In fact, one cup of orange juice alone can fulfill your daily requirement of vitamin C.
Skimp On Sugar
Getting to enjoy a high carb diet, you must be dreaming about that gajjar ka halwa and chocolate sundaes. Well, don’t. Sugars provide empty calories. These provide no nutritional benefit. In fact, overconsumption of sugar is associated with several health risks like diabetes, hormonal imbalance, obesity, heart disease, and acne.
If you want to increase your carbohydrate intake in a healthy way, sugar should be the last option.
If you want to have an estimate about how much food makes 300 grams of carbs, you will be surprised that it is not much. Following foods provide 300 g of carbs, keep in mind that one cup does not equal one plate. Roughly, one cup means a fist or a cupped hand. This will help you in knowing how to eat 300 grams of carbs a day? Eating 300 g carbs a day is not difficult at all, but the test is to eat 300g of good carbs.
- 6 cups of cooked white rice
- 12 pancakes, six inches in diameter
- 10 medium bananas
- 8 cups of orange juice
- 6 medium-size baked potatoes
- 10 cups of a Coke/Pepsi
- 20 tbsp sugar
- 16 tbsp of honey
The Bottom Line
Before going on a high carb diet you need to know that this is not very health-friendly. If you are severely malnourished or underweight, you can consider doing so. If you are still wondering how to eat 300 grams of carbs a day, consult a nutritionist. As everybody has their own nutritional needs you can read more about health and nutrition here.
What is the best time to eat carbs for muscle growth?
Although excessive carbs are not good for muscle building, it is good to eat your carbs 30-40 minutes before workout.
How many carbs should I eat a day to lose weight?
It depends on your anthropometric measurements are your goal weight.
Which carbs are good for you?
Complex carbs like whole grains, fruits, and vegetables are good for you.
Is it OK to eat carbs every day?
Yes, carbs make up the largest portion of our diet.
Is it healthy to eat a lot of carbs?
Eating excessive carbs is not healthy in general. It depends on what are your requirements and what you want from your diet?
Book an appointment now, to answer all your queries. You can book an appointment with top nutritionists in Pakistan through Marham by calling at Marham helpline: 0311-1222398 or by online booking facility through the website or Marham mobile app.
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