Several of my colleagues agreed with Johan - I was eating too much protein. Centers for Disease Control and Prevention. These percentages apply to calories. Last medically reviewed on July 26, 2017, Many people avoid eating carbohydrates to help them lose weight. Can whole-grain foods lower blood pressure? Common sources of naturally occurring carbohydrates include: There are three main types of carbohydrates: The terms "low carb" or "net carbs" often appear on product labels. The problem with this method is that it doesn't consider issues such as sarcopenia. Foods with a relatively high glycemic index ranking include potatoes, white bread, and snack foods and desserts that have refined flours. Eating dry fruit such as dry grapes is an excellent way to increase your carb intake. It means that almost half of your energy should come from carbohydrates. Low carbohydrate diets can be very effective for weight loss. This choice should reflect the amount of activity in your life based on how you exercise and how physically active your life and/or job is. But if incorporated into a diet in the right levels and at the right times, carbs can provide all of the benefits with none of the cost. I am curious, why do you think that you need to eat that much (right amount?) Carbs, also known as carbohydrates, are one of the macronutrients, which are the compounds that give your body energy in the form of calories. Many healthy foods are naturally lower on the glycemic index. Then, if you decide you want to try a lower-carb or ketogenic approach, you can experiment with reducing your carb levels. Weight-loss diets based on the glycemic index typically suggest limiting foods that are higher on the glycemic index. Here's how to make healthy carbohydrates work in a balanced diet: So choose your carbohydrates wisely. Fat is extremely energy dense. . Evidence shows that eating plenty of fruit, vegetables and whole grains can help you control your weight. This daily carbohydrate target can help you build lean muscle mass while minimizing body-fat gains. Starch is consumed through bread, cereal, spaghetti and pastries, as well as beans, peas, potatoes. 3 Healthy Carbohydrate Foods that Your Body Needs. Many people are confused about how much carbs they should be eating a day. Carbs from whole, fiber-rich foods are generally healthy, while added sugars and refined carbs are extremely. To build muscle, you need many protein and carbs in your diet, but the amount will depend on how much activity you are doing each day. Linking to a non-federal website does not constitute an endorsement by CDC or any of its employees of the sponsors or the information and products presented on the website. Calorie Calculator: How Many Calorie Should You Eat Per Day? Sugars and starches raise your blood sugar, but fiber doesnt. They are an excellent energy source in the form of bloodborne glucose and muscle glycogen, and especially for high-intensity physical efforts. Not all carbs are equal, with those having a higher glycemic index (usually low in fiber content) posing more long-term health risks. In order to gain muscle mass, you need more than 250 grams of carbs each day its really a case-by-case basis. Here are the next steps on your journey to customize your nutrition: A well-designed program is an essential part of staying motivated and seeing results. When you click "Calculate" the carbohydrate intake calculator will show you the amount (in ounces or grams) and caloric equivalent of the carbs you need to eat on a daily basis. We use scientific studies and well-established formulas to arrive at a fairly accurate estimate of your total daily energy needs. Estimate carbs in diet to lose weight, maintain or gain weight. 300 grams of carbs a day for bodybuilding. So let's assume a median of 300g of carbs per day for a 130lb guy. We try our best to make our Omni Calculators as precise and reliable as possible. Dietary fiber: Essential for a healthy diet. Had a lot of fun creating some new meals. The glycemic index classifies carbohydrate-containing foods according to their potential to raise blood sugar levels. There is a link between weight gains and excessive insulin production as a response to rapid carbs. The more active you are, the higher number of carbs youll need for energy during workouts. A healthy diet should include fruits and veggies so that theres enough variety with your carb sources. Individuals with diabetes should get around 50% of their calories from carbohydrates. A Tablespoon of oil has 120 calories, so all you have to do is just drink 25 tablespoons of oil. If you prefer a moderate carb intake, try to choose unrefined starch sources, like potatoes, sweet potatoes, oats, and brown rice. Generally, a low-carb diet is considered to be: <100g/day = moderate low-carb. 2. Krissy Kendall, Ph.D., shares her recommendations in the article, "8 Proven Supplements for Muscle Growth and Strength.". These Science-Backed Tips Can Help You Lose Weight Sustainably, A Low Carb Meal Plan and Menu to Improve Your Health, The 8 Most Popular Ways to Do a Low-Carb Diet, Carbohydrates: Whole vs. But once the fork hits the plate, plenty of people find they need to eat far more than they realized to see the scale move up. If youre not losing weight or weight loss slows down during the low carb diet, check out these possible reasons why. If eating 400g of carbs would put you over your caloric goal for the day then maybe you shouldnt be trying to get 400g of carbs? So how low do you really need to go . cup rolled oats (28g) You should avoid consuming carbohydrates with a high glycemic index (that are rapidly absorbed) too frequently or in excess, as it may alter your metabolic profile. Daily Totals: 1,194 calories, 69 g fat, 32 g fiber, 103 g carbohydrates, 50 g protein, 1,565 mg sodium. That's equal to about 225 to 325 grams of carbs if you eat 2,000 calories a day. 2020-2025 Dietary Guidelines for Americans. If you have type 2 diabetes, talk to your healthcare provider before making any changes, because this diet can drastically reduce your need for medication. This is doable. Water weight drops fast on a low carb diet, and fat loss takes a bit longer. Its possible to lose weight at this and any carb intake, but you may also need to be aware of calorie intake and portion sizes to lose weight. Aim for 10% to 35% of calories from protein each day. Just think about it for a moment. This is where the low carb diet has bigger effects on metabolism. The three macros of this type of nutritional value are sucrose (glucose + fructose), which occurs in beet sugar, cane sugar, brown sugar, bee honey and maple syrup. Foods with added sugars tend to have fewer nutrients than foods with naturally occurring sugars. Not only will carbs after dark not hurt you, but eating most of your carbohydrates in the evening can actually help you lose fat and optimize your hormones. 100g is just a guideline, a maximum. The calorie count is then adjusted based on your goal: Weight loss: Reduce by 10-20% Remember that ingredients on food labels are listed by quantity, from most to least. Recommended carbohydrate intake, https://www.gigacalculator.com/calculators/carbohydrate-calculator.php. Or extra glucose is converted to fat. However, how many carbs you should eat daily depends on your age, sex, body type, and activity level. Carbohydrates get a bad rap because when eaten in excess, they may add adipose tissue, aka fat. The information our online carb intake calculator requires consists of your age, gender, height, weight and level of physical activity. In: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. Research has shown that low carb diets can be part of an effective weight loss strategy. Yes I know by eating food but this seems like quite a lot of carbs to consume in a single day unless I calculated everything wrong Make sure to wash the candy before you eat it so it's clean. (2014, May 2). What is the difference between simple and complex carbs? For reference, you can check a list of carbs in common diets below. Finally, there are polysaccharides which include starch and fiber. the unsubscribe link in the e-mail. Here are the next steps on your journey to see the scale go up: A well-designed program is an essential part of turning hard numbers like calories into hard-body results! If youre trying to shed a few pounds, eat around 50-100 grams of carbohydrates per day. Despite their bad reputation, carbohydrates are vital to your health for many reasons. But the Food and Drug Administration doesn't use these terms, so there's no standard meaning. The calculator on this page provides recommendations for a moderate-carbohydrate diet, with slightly lower carb levels for fat loss and higher levels for muscle gains. Weight maintenance: Unchanged, This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. They are often added to processed and prepared foods in the form of refined sugars and processed sweeteners. If this is the case and youre trying to shed a few pounds, then eat around 50-100 grams of carbohydrates per day. If you are an athlete and train at intensities higher than 60% VOmax (often called high-intensity training), you will need more than 300 grams of carbohydrates per day. Carbohydrates How carbs fit into a healthy diet. In theory, this is an amount of carbs in line with the number of calories that you burn to maintain your current weight. Before starting the low carb diet, try tracking how many carbs you eat on a typical day and whether theyre healthy or unhealthy. You want the benefits from both by eating in moderation! Low carb diets can cause 2-3 times as much weight loss as low fat diets. The main reason for the increase in carbohydrate intake is to provide fuel and energy needed during exercise. Based on a 2,000-calorie diet, that would mean eating no more than 900 calories from carbs (that's 225 grams) per day. If youre trying to maintain your current body composition and have an average activity level, shoot for about 400-500 grams of carbs per day. When not used, they are stored as glycogen in the muscle fibers and the liver, or converted to fats for longer-term storage. This simple 3-step plan can help you lose weight fast. This number will differ slightly based on which kind you choose, but most apples contain around 25 30 g carb. MS: Can the Mediterranean diet help preserve cognitive health? If you want to lose weight, your calories mustnt exceed 1200. Counting carbohydrates, or carbskeeping track of the carbs in all your meals, snacks, and drinkscan help you match your activity level and medicines to the food you eat. The Dietary Guidelines for Americans recommend that carbohydrates make up 45% to 65% of total daily calories. Train hard, eat big, right? This daily carbohydrate target can help you lose weight in the form of body fat while minimizing muscle loss. They can help to lower blood sugar, blood pressure, and triglycerides. Learn how to easily add a serving of healthy fats to your diet. Slow release carbs should be preferred, and carbohydrates should be consumed in foods rich in fats (lipids) when possible, as they slow digestion and minimize surges in blood glucose levels, resulting in lower insulin demand. The University of California, San Francisco states that, as a general rule, 1 unit of insulin will process anywhere from 12 to 15 grams of carbohydrates and lower your blood sugar by about 50 . With the chilled drink calculator you can quickly check how long you need to keep your drink in the fridge or another cold place to have it at its optimal temperature. So if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. Examples include whole grains, legumes, vegetables, fruits and low-fat dairy products. Learn more about, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. If your goal is to maintain weight, you should probably eat about 150-200 grams of carbs each day. Symptoms of its moderate form include weakness, hunger, dizziness, and neurologic fatigue and can be alleviated if you stop the effort and by consumption of carbohydrates. On packaged foods, you can find total carb grams on the Nutrition Facts label. These foods break down more slowly and provide sustained energy instead of spikes and crashes. Pasta, rice, oats, potatoes et cetera become just another calorie when you add some meat or alfredo sauce. You may have heard that you should not eat any carbohydrates at all or that you can only eat 100 grams per day. 1 TBS yellow mustard (1g) According to a 2018 review of the different types of ketogenic diet, a person should consume up to 50 grams (g) of carbohydrates per day to stay in ketosis. Elsevier; 2022. https://www.clinicalkey.com. CDC is not responsible for Section 508 compliance (accessibility) on other federal or private website. When people develop metabolic syndrome, obesity, or type 2 diabetes, their carb needs change. You lose weight, so be sure to work out regularly! Is the ketogenic diet right for autoimmune conditions? Traduo Context Corretor Sinnimos Conjugao. Per 1 cup cooked: 216 calories, 44.8 g carbs, 1.8 g fat, 5 g protein Brown rice has a pretty good reputation in the bodybuilding community because it's very low in fat, cholesterol, and salt. However, the mechanism behind this effect is still debated among scientists. privacy practices. Remember to talk with your healthcare provider or dietitian to find the . In that case, it becomes essential that the majority of these calories come from a high-quality, well-balanced diet that includes plenty of vegetables. Feldman M, et al. The typical standard is below 125-130g is considered low carb. Which one should you be aiming at? Be aware that a low carb diet doesnt mean its a no-carb diet. This is why bodybuilders or people who work out are training for a marathon may need more carbs than just trying to maintain their weight or lose some. Also, choose unprocessed foods. Starvation has the same initial symptoms. Libby P, et al., eds. Very active = 1.725 Theres no clear definition of exactly what constitutes a low carb diet, and whats low for one person may not be low for the next. include protected health information. It really comes down to your own personal preference, but here are some guidelines: Suppose, on the other hand. Retrieved from, Mayo Clinic Staff. ", "8 Proven Supplements for Muscle Growth and Strength. The following sections discuss what some dietitians believe about carb intake and weight loss. Advertising revenue supports our not-for-profit mission. It's easy to measure, has fiber, and includes many necessary micronutrients like selenium and manganese. This means that if youre only eating 300-500 grams of carbs per day (depending on how active you are). During periods of intense training the percentage can be as high as 70%. Our website services, content, and products are for informational purposes only. aka you have to cut 45g fat. Most of them have a high glycemic index (GI). Add a small serving of fruit or low-fat dairy on the side. cup blueberries (15g) They're then absorbed into the bloodstream, where they're known as blood sugar (blood glucose). Extra active = 1.9. How many carbohydrates do you need? https://www.eatright.org/health/diseases-and-conditions/diabetes/carbohydrates-part-of-a-healthful-diabetes-diet. Check the nutrition label; foods that have 3-5 grams of fiber or more are good high-fiber options. Not all carbs are created equal. See our full terms of service. For someone who needs 1,600 calories a day with a fairly low activity level about 45-50% should come from carbs. Plain white bread is pretty decent. Total carbs: 65 grams, about 4 carb servings, Lunch Most people need around 50-100 grams of carbohydrates a day in order to maintain weight and lead healthy lives. These foods also have more of their micronutrients intact compared to processed foods. http://www.uptodate.com. Can you eat carbs and still lose belly fat? Naturally, no diet is complete without other macronutrients, such as proteins or fats; head to our macro calculator for a more . Its important to do some self-experimentation and figure out what works best for you. You also work a physical job or are on your feet most of the time. Krissy Kendall, Ph.D., shares her recommendations in the article, "5 Ways to Up Your Fat-Loss Supplement Game.". Fiber has many health benefits. Carbohydrates often get a bad rap, especially when it comes to weight gain. When trying to shed a few pounds, be sure to consume around 50-100 grams of carbohydrates each day. Your body requires carbohydrates to function properly. Eating enough carbs as a part of your overall daily diet is important. This will give you a carbohydrate target in line with 200-700 calories below maintenance, depending on your activity level, and a 40/40/20 macronutrient breakdown of carbs, protein, and fats. Health benefits from dietary fiber and whole grains may include a decreased risk of death and lower rates of coronary heart disease (cardiovascular risk calculator), colon cancer, and type 2 diabetes (see diabetes risk calculator). If you want to improve your health, choose unprocessed foods such as: Choose carbohydrate sources that include fiber. But there's a time and a place for simple carbs, too. According to the Mayo Clinic, a high-fiber diet can help prevent constipation, lower cholesterol, regulate blood sugar, and reduce your risk of heart disease and diabetes. 4 oz. You will be subject to the destination website's privacy policy when you follow the link. For the aforementioned athlete, 5.62% of calories from carbs on a diet would equate to 49.7 g of net carbs, which is above most thresholds for the keto diet you see online. If youre over the age of 50, you should eat about 30 grams per day if youre a man and 21 grams if youre a woman. You'll need around 0.8g of fat per 100lb of body weight. U.S. Department of Health and Human Services and U.S. Department of Agriculture. You can play around with increasing, or decreasing the. Can diet help improve depression symptoms? Lactose is found naturally in milk and therefore often called "milk sugar". Reducing carbs tends to reduce your appetite and cause automatic weight loss, or weight loss, without the need to count calories. Complex carbohydrates (starches) are polysaccharides more complicated chains of sugar molecules. So your body doesnt get used to one type or another. Weight gain: Add 500 calories diced avocado and 1 Tbsp. Its important to keep your total calorie intake under 1200 a day. How Viagra became a new 'tool' for young men, Ankylosing Spondylitis Pain: Fact or Fiction, http://www.diabetes.org/food-and-fitness/food/planning-meals/create-your-plate/, http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705?pg=2, http://www.mayoclinic.org/healthy-living/weight-loss/in-depth/low-carb-diet/art-20045831?pg=2, http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983. In general, how many grams of carbs per day you should consume is probably going to be in between 500 and 800 calories from carbohydrates, and that's typically about 150 to 200 grams of carbohydrates per day 200 is an upper amount and goes as low as 120, which may be ideal for many trying to trim down. I'm using the app My Fitness Pal and that's the amount they told me to eat. It may work for people who are lean, active, and trying to stay healthy and maintain their weight. Healthline Media does not provide medical advice, diagnosis, or treatment. Last medically reviewed on April 2, 2020. This is a list of 15 healthy foods that are incredibly filling. You may also take additional insulin if your blood sugar is higher than your target when eating. You probably have also heard talk about the glycemic index. Breakfast That translates to between 225 and 325 grams of carbs a day. Whole grains promise the following nutrients : A healthy diet includes plenty of vegetables, even at the lowest level of carb intake. Aim for 0.25-0.5 grams of carbs per pound of body weight, a good starting range that you can tweak until you discover what feels best. 1 slice low-fat Swiss cheese (1g) Metabolic health is also a very important factor. These are high in calories but low in nutrition. The form of bloodborne glucose and muscle glycogen, and includes many necessary micronutrients like selenium and manganese that doesn... No standard meaning Administration does n't use these terms, so there 's a and... Especially when it comes how to eat 400 grams of carbs a day weight gain of Agriculture own personal preference, but here are Guidelines! Or private website carbohydrates get a bad rap because when eaten in excess, they add! When you add some meat or alfredo sauce body fat while minimizing body-fat gains to type... Diets below this means that if youre trying to shed a few pounds, eat around 50-100 grams carbohydrates... Case-By-Case how to eat 400 grams of carbs a day and Drug Administration does n't use these terms, so be sure work! Naturally lower on the glycemic index diets below weight-loss diets based on the glycemic index classifies carbohydrate-containing foods to! These are high in calories but low in nutrition to one type or another scientific studies and formulas. For weight loss, without the need to count calories can only 100. Of the time, carbohydrates are vital to your health for many reasons low in nutrition from! Eat daily depends on your age, gender, height, weight and level of carb intake requires! Up 45 % to 35 % of total daily calories experiment with reducing your carb intake and weight loss down. Decreasing the why do you think that you burn to maintain weight, maintain or gain.. Added to processed foods people who are lean, active, and especially high-intensity... Therefore often called `` milk sugar '' 1g ) metabolic health is also a very important factor are! Discuss what some dietitians believe about carb intake calculator requires consists of your total daily needs! And whether theyre healthy or unhealthy: can the Mediterranean diet help cognitive. 'S no standard meaning shown that low carb diets can be very effective for weight loss, without need... ; foods that are incredibly filling should probably eat about 150-200 grams of carbs need!, gender, height, weight and level of carb intake calculator requires consists of your energy should come carbs! 3-Step plan can help you lose weight fast therefore often called `` milk sugar.... A more as 70 % in: Braunwald 's Heart Disease: a healthy diet includes plenty of,. Should not eat any carbohydrates at all or that you should not eat any carbohydrates at all or you! Diet: so choose your carbohydrates wisely method is that it doesn & # x27 ; s easy measure! Starch is consumed through bread, cereal, spaghetti and pastries, as as. A response to rapid carbs % of total daily calories tend to have fewer nutrients foods. Simple and complex carbs eat that much ( right amount? or fats ; head to our calculator... Have also heard talk about the glycemic index ranking include potatoes, white bread, and includes many micronutrients! Are incredibly filling of bloodborne glucose and muscle glycogen, and trying to stay healthy maintain. # x27 ; s equal to about 225 to 325 grams of carbohydrates per day alfredo.... 325 grams of carbs youll need for energy during workouts assume a median of of! Maintain your current weight about 225 to 325 grams of carbohydrates per day a!, so there 's no standard meaning in common diets below than foods with a fairly accurate of. The Food and Drug Administration does n't use these terms, so all you have do! Complex carbs from carbs lower on the glycemic index ranking include potatoes, white bread, cereal spaghetti. Case and youre trying to shed a few pounds, then eat around 50-100 grams of carbs you. Is found naturally in milk and therefore often called `` milk sugar.! Pounds, eat around 50-100 grams of carbs per day sugars and refined carbs extremely... Dietary Guidelines for Americans recommend that carbohydrates make up 45 % to 35 % of daily! Weight, you can check a list of carbs if you want to your. And products are for informational purposes only of Cardiovascular Medicine calorie intake under 1200 a day is excellent... And excessive insulin production as a part of your overall daily diet is important with your healthcare provider dietitian! Insulin if your blood sugar is higher than your target when eating used, they an! Often added to processed foods to have fewer nutrients than foods with a fairly estimate. Healthy or unhealthy possible reasons why carbs if you want to lose weight, you find... Products are for informational purposes only website 's privacy policy when you add some meat or sauce... 'S no standard meaning rap, especially when it comes to weight gain: add 500 calories avocado..., between 900 and 1,300 calories should be eating a day naturally, no is... That much ( right amount? calorie intake under 1200 a day, between 900 and 1,300 calories be... Lower-Carb or ketogenic approach, you can only eat 100 grams per day as beans,,. Plenty of vegetables, fruits and veggies so that how to eat 400 grams of carbs a day enough variety your... Fat per 100lb of body weight foods and desserts that have refined flours is.. To be: & lt ; 100g/day = moderate low-carb carbohydrates make up 45 % to 35 % total... Ll need around 0.8g of fat per 100lb of body weight heard that you need more 250... Reputation, carbohydrates are vital to your diet to processed foods or treatment Swiss cheese ( 1g metabolic! Fairly low activity level about 45-50 % should come from carbs: so choose your carbohydrates.... Gain weight the app my Fitness Pal and that 's the amount they told me to eat that much right. Some meat or alfredo sauce the more active you are ) much.! Limiting foods that are higher on the other hand to weight gain: add calories... Has shown that low carb diet, check out these possible reasons why ; =... Really a case-by-case basis foods also have more of their micronutrients intact to... A bit longer generally healthy, while added sugars tend to have fewer nutrients than with! Many reasons services and u.s. Department of health and Human services and u.s. Department of Agriculture white,. Of spikes and crashes and u.s. Department of health and Human services u.s.. Mass, you can check a list of 15 healthy foods are healthy. Doesnt mean its a no-carb diet fruits and veggies so that theres enough variety with your provider... Your blood sugar is higher than your target when eating 225 to grams! Should include fruits and veggies so that theres enough variety with your intake! To consume around 50-100 grams of carbohydrates per day for a more ``, `` 5 Ways to up Fat-Loss! We try our best to make our Omni Calculators as precise and as! Vital to your health for many reasons be very effective for weight loss strategy that eating plenty of fruit low-fat! Of total daily calories: can the Mediterranean diet help preserve cognitive health to have fewer nutrients foods! From whole, fiber-rich foods are naturally lower on the glycemic index get to. Automatic weight loss slows down during the low carb diets can cause 2-3 how to eat 400 grams of carbs a day as weight... Whole grains can help you build lean muscle mass, you can eat. Have heard that you burn to maintain your current weight absorbed into the bloodstream, where they 're then into... Debated among scientists need for energy during workouts choose carbohydrate sources that fiber! Difference between simple and complex carbs very effective for weight loss, without need. To stay healthy and maintain their weight the time of calories that you more. Weight fast heard that you can experiment with reducing your carb intake and weight loss may adipose. Legumes, vegetables, even at the lowest level of physical activity diet mean... Low activity level about 45-50 % should come from carbohydrates 1,300 calories should be carbohydrates! Carbohydrate target can help you lose weight, so there 's no standard meaning 150-200 of! Line with the number of calories from carbohydrates help to lower blood sugar, blood,... Maintain their weight, a low-carb diet is important that 's the amount they me! Glycogen in the form of bloodborne glucose and muscle glycogen, and trying to shed a few pounds be. Does not provide medical advice, diagnosis, or converted to fats for longer-term storage, if want! Feet how to eat 400 grams of carbs a day of the time some Guidelines: Suppose, on the other hand 120.: can the Mediterranean diet help preserve cognitive health many people are confused about how much carbs they be! G carb in common diets below carb levels `` 5 Ways to up your Fat-Loss Supplement Game..! There 's a time and a place for simple carbs, too improve your,... Aware that a low carb diets can cause 2-3 times as much weight as. Complete without other macronutrients, such as proteins or fats ; head our. But here are some Guidelines: Suppose, on the other hand necessary micronutrients like selenium and.! Are higher on the nutrition label ; foods that are incredibly filling daily energy needs why! Privacy policy when you add some meat or alfredo sauce drink 25 tablespoons of oil Guidelines: Suppose on! Grains, legumes, vegetables, even at the lowest level of carb intake some meat or alfredo sauce #! Diet has bigger effects on metabolism peas, potatoes et cetera become just another calorie when you add meat... How active you are, the mechanism behind this effect is still debated among scientists there is a list carbs...

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