Dosage

In contrast to proteins and fats, carbohydrates are not vital (essential). The body can survive and provide energy even without carbohydrates. However, energy production via carbohydrates is the fastest way to get energy.

(see also: Diet without carbohydrates) A general dosage recommendation for carbohydrates was that 55% of the daily calories should be taken in carbohydrates. However, it is difficult to give such a general recommendation, as each person needs different amounts of carbohydrates. This can be influenced by gender, age, weight, height and activity level.

More active people need more carbohydrates to provide energy and protect against ketosis.In this process, muscle proteins are burned for energy production, since no more carbohydrates are stored in the body. However, since an athlete would rather build up muscles, he should always make sure that there are enough carbohydrates in the body to avoid ketosis. For athletes who want to build up muscle, a dosage of three to six grams of carbohydrates per kilogram of body weight is recommended.

Endurance athletes, on the other hand, need far more carbohydrates and should take six to nine grams of carbohydrate per kilogram of body weight per day. Those who do not engage in active sports can get by with a total of about 120 grams of carbohydrates per day without falling into ketosis. As with so many things, the same applies to carbohydrates: too much is unhealthy.

Because carbohydrates have calories. This is to be considered here: If too much carbohydrate is consumed, the breakdown products produced in the body from the carbohydrates, the monosaccharides, can serve not only as a building block for the build-up of glycogen, but also for the build-up of body fats! Whoever eats excessive amounts of carbohydrates in the belief that carbohydrates do not contain fat and therefore cannot make you fat, is on the wrong track!

But not only in matters of overweight, carbohydrates in abundance can cause damage. The monosaccharides in the blood produce the blood sugar level – so it is easy to understand that after carbohydrate-rich meals the blood sugar level rises. With an intact regulatory system based on the interaction of insulin and glucagon – both hormones produced in the pancreas and released into the blood from there – this rise in blood sugar levels is kept within narrow limits.

However, if the regulation is impaired – for example in the case of diabetes mellitus – the blood sugar level can rise uncontrollably after eating and in extreme cases can lead to a hyperglycemic coma, i.e. a coma caused by an excessively high blood sugar level. Even in less severe cases, i.e. when the regulation is only affected to such an extent that it is not noticeable externally after carbohydrate meals, the slightly but permanently elevated blood sugar level leads to a variety of damages throughout the body: The spectrum ranges from vascular diseases (arteriosclerosis, heart attacks, strokes) to nervous disorders and diabetic foot syndrome. But not only those who already suffer from impaired blood sugar regulation should make sure that their carbohydrate intake is kept in moderation: Because even those who are healthy and consume an excessive amount of carbohydrates put a strain on the pancreas, the switchboard of blood sugar regulation, with the risk of overloading and a resulting impairment of regulation.

Another negative effect of increased carbohydrate intake that should be noted is the effect of insulin, which is secreted more often after carbohydrate-rich meals. Insulin not only helps to keep the blood sugar level in check, but also inhibits the breakdown of fat! Obviously, but nevertheless worth mentioning: Excessive carbohydrate consumption, not only in the form of glucose (“sugar”), can promote caries. The carbohydrates serve as food for bacteria, which excrete certain acids as end product, which in turn attack the teeth. It is therefore essential to ensure adequate oral hygiene when eating a carbohydrate-rich diet.