Milly Gaines
A moderate-carb diet is defined by the National Institutes of Health (NIH) as a diet that provides 26% to 44% of energy from carbohydrates. This is in contrast to a low-carb diet, which provides less than 26% of calories from carbs, and a very low-carb diet, such as Keto, which provides under 10%. While low-carb diets have been extensively researched for benefits like weight loss, blood sugar regulation, and chronic disease risk reduction, there is less research on moderate-carb diets. However, new research suggests that moderate consumption of carbohydrates is associated with the longest life expectancy, and may be more beneficial for health and longevity compared to low-carb or high-carb diets. This makes a moderate-carb diet a good option for those who want to lose weight but are not prepared to give up carbohydrates completely.
| Characteristics | Values |
|---|---|
| Carbohydrate intake | 26%-44% of energy from carbohydrates |
| Calorie intake | 2,000-calorie diet |
| Carbohydrate sources | Fruits, starchy vegetables, whole grains, legumes, and dairy |
| Foods to avoid | Refined wheat, added sugars, refined grains, processed snacks, sugary foods, and starchy vegetables |
| Macronutrient intake | Carbohydrates (4 kcal/g), fat (9 kcal/g), and protein (4 kcal/g) |
| Meal planning | Low-carb options or modifications to traditional food choices |
| Tracking | Use apps or logs to track macros and micros |
| Glycogen depletion | Restricted to under 50 grams to induce glycogen depletion |
| Ketone production | Restricted to under 50 grams to induce ketone production |
| Blood sugar | Improved blood sugar control |
| Weight loss | Effective for weight loss |
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What You'll Learn
A moderate carb diet is defined as 26-44% of energy from carbs
A moderate-carb diet is defined as 26-44% of energy from carbohydrates. This definition comes from the National Institutes of Health (NIH). According to the NIH, a high-carb diet provides over 45% of calories from carbs, while a low-carb diet provides under 26%.
Moderate-carb diets have more carbs than Keto diets but fewer carbs than the average American diet. People may switch from low-carb to moderate-carb diets if they experience an increase in LDL cholesterol, a marker of increased heart disease risk. Additionally, low-carb diets can be challenging to maintain long-term because they are often not aligned with a person's typical eating habits.
Research suggests that moderate-carb diets are optimal for health and longevity. A 25-year observational study found that diets with a moderate amount of carbohydrates (50-55% of calories) were associated with the lowest risk of mortality, while low-carb diets (less than 40% of calories from carbs) and high-carb diets (more than 70%) were linked to an increased risk of mortality.
It's important to note that the number of carbs a person should consume depends on their goals, preferences, and unique physiology. Personal experimentation can help determine which diet works best for an individual. Tracking macros and calories can be helpful when adjusting carb intake.
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Track macros to understand your carb intake
The first step to tracking your macronutrients is to establish your calorie needs. This involves determining your nutritional goals, such as weight loss or muscle gain, and calculating your daily calorie needs or maintenance calorie intake.
Once you know your calorie needs, the next step is to determine the ratio of macronutrients that will help you achieve your goals. The typical recommendation for macronutrient ratio is as follows:
- Carbohydrates: 40-55%
- Fats: 20-35%
- Proteins: 10-35%
However, these ratios can be fine-tuned to attain specific objectives. For example, if your goal is to build muscle mass, you may want to decrease carbohydrates and fats while increasing proteins. On the other hand, if you are following a keto diet, you will want to reduce carbohydrates to about 10% and increase your fat intake.
To track your macros, you can use a food journal, website, or a macro-tracking application. These apps are designed to simplify how you track your food consumption and calculate the calories in the different foods you eat. Additionally, using a digital food scale to measure and weigh your food can help you track your macros more accurately.
Tracking your macros can provide several benefits, such as increasing your awareness of the quality and quantity of food you are consuming. It can also help you focus on food quality rather than calorie content and make you more likely to plan your diet and be conscious of your nutrition.
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Avoid refined grains, processed snacks, and sugary foods
A moderate-carb diet is defined by the National Institutes of Health (NIH) as providing 26%-44% of your energy (calories) from carbohydrates. While there is less research on moderate-carb diets compared to low-carb and keto diets, they are still believed to be beneficial. Researchers have found that high intakes of refined carbs and sugars are a key driver of obesity and diabetes.
To avoid refined grains, it is important to understand what they are and where they are found. Refined grains have been processed to remove the bran and germ, leaving only the endosperm. This process removes many of the nutrients found in whole grains, such as fibre, vitamins, and minerals. Examples of refined grains include white flour, white bread, white rice, and conventional pasta. Instead of consuming these refined grains, opt for whole grain or whole-wheat alternatives, which are higher in fibre and other nutrients.
Processed snacks are often high in saturated fat, salt, and sugar, which can be detrimental to your health when consumed in large quantities. Ultra-processed foods are those that have been through more processing than other foods and often include additional ingredients such as preservatives, sweeteners, and emulsifiers. These foods include sweetened drinks, crisps, packaged cakes and biscuits, sweets and chocolate, some ready meals, and packaged meat pastries. While not all processed foods are unhealthy, it is generally recommended to consume them in smaller amounts and less frequently.
Sugary foods are often loaded with added sugars, which can be detrimental to your health. The American Heart Association (AHA) recommends that women limit their added sugar intake to 6 teaspoons (25 grams) per day, while men should limit their intake to 9 teaspoons (37.5 grams). Many processed foods, even those that are not considered sweet, contain hidden sugars. For example, spaghetti sauce, ketchup, low-fat yogurt, barbecue sauce, granola, and flavoured coffee can all contain high amounts of added sugar. To avoid consuming excessive sugar, it is important to read nutrition labels and be mindful of your choices.
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Eat non-starchy vegetables, fruits, lean protein, and healthy fats
A moderate-carb diet is defined by the National Institutes of Health (NIH) as providing 26%-44% of your energy (calories) from carbohydrates. This is in contrast to a high-carb diet (over 45% of calories from carbs), a low-carb diet (under 26% of calories from carbs), and a very low-carb diet (under 10% of calories from carbs).
When eating a moderate-carb diet, it is important to eat non-starchy vegetables, fruits, lean protein, and healthy fats.
Non-starchy vegetables are full of vitamins, minerals, fiber, and phytochemicals, and they have very few calories and carbohydrates. Examples of non-starchy vegetables include broccoli, cauliflower, spinach, and green beans.
Fruits are a great way to satisfy your sweet tooth while keeping your carb intake in check. Some fruits that are low in carbs include oranges, kiwis, avocados, and berries.
Lean protein is an important part of a moderate-carb diet, as it can help you feel fuller for longer and maintain muscle mass. Examples of lean protein include fish, chicken, soy products, and low-fat dairy.
Finally, including healthy fats in your moderate-carb diet can promote heart health and lower the risk of type 2 diabetes. Examples of healthy fats include unsaturated fats, such as monounsaturated and polyunsaturated fatty acids, found in foods like avocados and olives.
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Consider a Cyclical Keto Diet (CKD) with high-carb days
The Cyclical Ketogenic Diet (CKD) is a variation of the standard ketogenic diet. It involves eating a standard keto diet for 5-6 days a week, followed by 1-2 days of higher-carb consumption. These higher-carb days are often referred to as "refeeding days", as they replenish your body's depleted glucose reserves.
During the keto days, you should restrict your daily carbohydrates to around 20-50 grams of net carbs. On the high-carb days, you will be consuming roughly 150 grams of carbs.
The cyclical keto diet is popular among those seeking muscle growth and improved exercise performance. The diet is geared towards athletes, but anyone can try it. The primary purpose of the cyclical keto diet is to use carbs as a tool to maximise muscle growth and exercise performance, while also getting the benefits of the standard ketogenic diet.
However, it is important to note that research on the cyclical keto diet is very limited, and it may not be suitable for everyone. It is not recommended for low to moderate-intensity trainers and exercise beginners, as they may not be able to deplete their glycogen stores and get back into ketosis. Additionally, if you are on a ketogenic diet for health reasons, the cyclical keto diet may be unworkable as the hormonal response can trigger health symptoms that are being treated by a low-carbohydrate diet.
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Frequently asked questions
The National Institutes of Health (NIH) defines a moderate-carb diet as providing 26%-44% of your energy (calories) from carbohydrates. This is typically between 50 and 100 grams of carbohydrates per day.
If you prefer a moderate-carb intake, try to choose unrefined starch sources, like potatoes, sweet potatoes, oats, and brown rice. It is important to choose healthy, fibre-rich carb sources, so ensure your diet includes plenty of vegetables, even at the lowest level of carb intake.
Before starting, it is useful to track how many carbs you eat on a typical day and whether they are healthy or unhealthy. There are free apps that can help with this.
A moderate-carb diet can be beneficial for people who have seen elevations in LDL cholesterol after following a low-carb or keto diet. For these people, adding back carbs may lower cholesterol. Research also suggests that moderate-carb diets are the healthiest, with people eating a moderate amount of carbohydrates having lower mortality rates over a 25-year period than those eating low-carb or high-carb meals.
