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Carbohydrates are often viewed as the bad guy in the world of nutrition. With fad diets and the idea of “low carb” being thrown around so often, it can be difficult to know how much of this essential macronutrient we should be consuming. Let’s take a look at what 50 grams of carbs looks like and why it’s important to include them in our diets. First off, it’s important to understand that carbohydrates are our body’s main source of energy. They’re broken down into glucose, which fuels every cell in our body, including our brain. Without enough carbohydrates, our bodies can’t function properly and we may feel fatigued or sluggish. It’s also important to note that not all carbs are created equal. While foods like candy or sugary drinks may be high in carbohydrates, they’re also high in added sugars and lacking in essential nutrients. On the other hand, whole grain breads, fruits, and vegetables are also sources of carbohydrates, but they also provide important vitamins, minerals, and fiber. So, what does 50 grams of carbs look like? One option could be a cup of cooked brown rice (45 grams of carbs), paired with a half cup of black beans (20 grams of carbs). Another option could be a large sweet potato (45 grams of carbs), topped with a tablespoon of almond butter (3 grams of carbs). And for those who love their morning oatmeal, a half cup of rolled oats (27 grams of carbs) cooked in a cup of unsweetened almond milk (1 gram of carbs) would also give you around 50 grams of carbohydrates. Including carbohydrates in your diet is important for many reasons. Not only do they fuel our bodies, but they also help regulate our moods and keep our brains functioning properly. Cutting carbs completely can lead to feelings of deprivation and may lead to binge eating or overindulging later on. Instead of focusing on cutting out an entire macronutrient, it’s important to focus on including a variety of nutrient-dense foods in our diets, including carbohydrates. Incorporating carbs into your meals doesn’t have to be difficult or time-consuming. Making small swaps, such as choosing whole grain bread over white bread, swapping out sugary drinks for water or unsweetened tea, or snacking on fruits and vegetables, can all help increase your carb intake in a healthy way. And if you’re really unsure about how much carbohydrates you should be consuming, consulting a registered dietitian can provide you with personalized recommendations. In conclusion, while carbohydrates may have a bad reputation, they’re a necessary part of a healthy, well-balanced diet. Don’t be afraid to include them in your meals and snacks, and make sure to choose nutrient-dense options like whole grains, fruits, and vegetables. Remember, moderation and balance are key when it comes to all aspects of nutrition and health.

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