Low-carb diets are not for everyone, writes Kelly O’Shea, sports medicine and fitness editor for The Philadelphia Enquirer, in a recent column. The column underscores the important role of fiber in a healthy diet, while also highlighting the importance of carbohydrates in everyday nutrition.
According to the 2010 Dietary Guidelines for Americans, carbohydrates should account for 45 to 65 percent of your diet, or 225 to 325 grams within a 2,000 calorie-per-day diet. For clients who are looking to lose weight, Shank recommends they aim for 40 percent of their calories from carbs.
“As long as you’re still incorporating healthy amounts of dairy, fruits and vegetables, you’re still getting good sources of fiber in your diet,” said Shank.
The column also quotes Kelly Strogen, MS, RD, LDN, of Club La Maison on Philadelphia’s Main Line, who notes that “good carbs” are those that naturally occur in fruits and whole grains, providing dietary fiber without added sugar.
“Refined flour, for example, is essentially similar to eating skittles in the way your body breaks down the sugar,” said Strogen, “So I tell my clients that if it’s not whole grain, don’t even touch it.”
The Reference Daily Intake (RDI) for fiber is 25 grams per day, based on a 2,000 calorie diet. The average diet intake is approximately 11 grams per day. Because many people do not consume sufficient fiber, supplements such as Sunfiber may be a convenient way to add more dietary fiber to one’s diet.