What 200 Grams of Carbs Looks Like

Yesterday I posted about “carb rinsing” and included info about why we need carbs and about how much keeps us in balance. For someone who needs 1,600 calories a day with a fairly low activity level about 45-50% should come from carbs. That’s roughly 200 grams of carbs daily. What does that look like? Here’s a sample menu:

BREAKFAST:

Half cup cooked oats – 14 g, 2 as fiber

Topped with 1 cup sliced strawberries – 12 g, 4 as fiber

And 2 Tbsp sliced almonds -  3 g, 2 as fiber

1 cup organic vanilla soy milk – 14 g, 3 as fiber

LUNCH:

2 soft whole corn tortillas – 20 g, 2 as fiber

Filled with half cup black beans – 19, 5 as fiber

And quarter cup each chopped onion, red pepper, spinach and tomato – 9 g, 1 as fiber

Sauteed in 1 Tbsp extra virgin olive oil – 0 g

SNACK:

1 medium apple – 22, 5 as fiber

15 small whole grain crackers – 22 g, 2 as fiber

2 Tbsp natural peanut butter to dip or spread– 6 g, 2 as fiber

1 cup organic vanilla soy milk – 14 g, 3 as fiber

DINNER:

2 cups baby lettuce – 3 g, 1 as fiber

Tossed in 2 Tbsp balsamic vinegar – 5 g

Topped with half cup cooked, chilled lentils – 17 g, 9 as fiber

Half cup cooked, chilled wild rice – 18, 2 as fiber

Quarter cup sliced Hass avocado – 3 g, 2 as fiber

Total carbs: 201 g, 45 as fiber

In contrast a 20 oz bottle of cola and 3 sandwich cookies pack 100 grams of carbs with zero as fiber.   

Do these amounts surprise you? Do you think you eat more or less? Please share your thoughts!

Also, want to know why I singled out fiber? I’ll explain in tomorrow’s post!