twimc
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As I think I’ve managed to work into every book I’ve ever written, there is no strict physiological requirement for carbohydrates (this factoid is often used by the low-carb diet groups as part of the rationale for their dietary approach).
Most tissues in the body can readily use fatty acids for fuel just as easily as glucose. There are a few tissues such as the renal medulla, red blood cells and one or two other that can only use glucose. However, those cells essentially make their own glucose by recycling lactate (produced from glucose metabolism) back into glucose.
The brain is in its own weird category. Under most conditions, it relies exclusively on glucose. And while it can’t use fatty acids directly, it can use a fatty acid derived fuel in the form of ketone bodies. After roughly three weeks of adaptation to using ketones, the brain may only need 25 grams/day of glucose or so, which can be made by the body (in the liver and kidney) from sources such as lactate, pyruvate, amino acids and glycerol.
Even the American Dietetic Association bible, the RDA Handbook, states that there is no requirement for dietary carbohydrates. Any decent nutrition or physiology book will state the same. Despite this basic biological fact, many researchers and diet authorities still insist that the majority (50-60% or more) of the human diet should come from carbohydrates
подробнее - тык
Getting to the point, although the physiological requirement for dietary carbohydrates is zero, we might set a practical minimum (in terms of preventing excessive body protein loss) at 50 grams per day.
However, not everyone functions well in ketosis. They get brain fuzzed, lethargic and just generally feel awful. Even with weeks of being on a ketogenic diet, they never seem to adapt completely. That’s not a good recipe for long-term adherence to a diet or healthy functioning or training
..depending on protein intake, a practical minimum for carbs lies between 50 grams/day (if someone functions well in ketosis) to 100-120 grams per day (if they don’t function well in ketosis). Let me mention very specifically that I’m not suggesting those numbers are a recommended level, I’m simply using them to represent a practical minimum value.
подробности и дальнейшие расчеты - тут
As I think I’ve managed to work into every book I’ve ever written, there is no strict physiological requirement for carbohydrates (this factoid is often used by the low-carb diet groups as part of the rationale for their dietary approach).
Most tissues in the body can readily use fatty acids for fuel just as easily as glucose. There are a few tissues such as the renal medulla, red blood cells and one or two other that can only use glucose. However, those cells essentially make their own glucose by recycling lactate (produced from glucose metabolism) back into glucose.
The brain is in its own weird category. Under most conditions, it relies exclusively on glucose. And while it can’t use fatty acids directly, it can use a fatty acid derived fuel in the form of ketone bodies. After roughly three weeks of adaptation to using ketones, the brain may only need 25 grams/day of glucose or so, which can be made by the body (in the liver and kidney) from sources such as lactate, pyruvate, amino acids and glycerol.
Even the American Dietetic Association bible, the RDA Handbook, states that there is no requirement for dietary carbohydrates. Any decent nutrition or physiology book will state the same. Despite this basic biological fact, many researchers and diet authorities still insist that the majority (50-60% or more) of the human diet should come from carbohydrates
подробнее - тык
Getting to the point, although the physiological requirement for dietary carbohydrates is zero, we might set a practical minimum (in terms of preventing excessive body protein loss) at 50 grams per day.
However, not everyone functions well in ketosis. They get brain fuzzed, lethargic and just generally feel awful. Even with weeks of being on a ketogenic diet, they never seem to adapt completely. That’s not a good recipe for long-term adherence to a diet or healthy functioning or training
..depending on protein intake, a practical minimum for carbs lies between 50 grams/day (if someone functions well in ketosis) to 100-120 grams per day (if they don’t function well in ketosis). Let me mention very specifically that I’m not suggesting those numbers are a recommended level, I’m simply using them to represent a practical minimum value.
подробности и дальнейшие расчеты - тут