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Macronutrient

Carbohydrates

Recommended Daily Allowance: 45–65% of calories (250–350 g)

Carbohydrates are the primary energy source for the brain and muscles. They are divided into simple (sugars) and complex (starch, fiber).

✅ Health Benefits

  • Quick energy source for the brain
  • Fuel for physical activity
  • Preserving muscle protein (adequate carbs prevent protein burning)
  • Fiber supports gut health
  • Serotonin — mood improvement

⚠️ Deficiency Signs

  • Fatigue, weakness, dizziness
  • Reduced concentration and performance
  • Irritability, poor mood
  • Ketosis (fat breakdown for energy)
  • Constipation (when fiber is low)

🛑 Excess

  • Weight gain
  • Blood sugar spikes
  • Increased risk of type 2 diabetes
  • Tooth decay (from simple sugars)

🏆 Top Sources in НейроДиет Database

Tapioca pearls (100g)
100g
89 g
Rice flour (100g)
100g
80 g
Tendon (350g)
350g
72 g
Pancakes with maple syrup (3 pc)
3 pc (200g)
72 g
Makfa Spaghetti (portion, dry)
100g
72 g
Barilla Spaghetti (portion, dry)
100g
71 g
Katsudon (350g)
350g
70 g
Buckwheat flour (100g)
100g
70 g
Tteokbokki (serving)
250g
70 g
Gyudon beef bowl (350g)
350g
68 g

💡 Interesting Facts

  • 1 g of carbs = 4 kcal
  • The brain consumes ~120 g of glucose per day
  • Glycemic index (GI) shows absorption speed
  • Whole grains are the best source of complex carbs
  • Fiber is a carb that isn't digested but is critically important

Other Nutrients

🥩 Protein 🫒 Fat 🌿 Fiber

Track Carbohydrates with НейроДиет

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