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How Much Carbohydrate Should I Have?

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The ‘right’ amount of carbs will vary enormously between different people, even those with the ‘same’ condition.

As a nutritionist, the effective range I’ve seen in my patients is anywhere between 30 grams and 150 grams. The majority of those with insulin resistance seem to do well on around 60-75g per day, but the focus needs to be on maintaining adequate quantity and quality of protein and healthy fats. Western diets are very carbohydrate-centric and you cannot just remove carbohydrates from the diet and think “all will be well”.

There are many many factors at play with insulin resistance/PCOS and the answer that is right for you will depend upon a number of factors – your level of insulin resistance, your genetic background, the amount of exercise you do, the amount of sleep you get and the type of carbohydrates you eat, as well as the other things you eat.

Sorry there’s no simple figure I can give you, but I hope this information is of some help to you.

“Low-carbohydrate, high-protein diet helped insulin resistance. High-carbohydrate, low-protein diet made insulin resistance worse.”

Piatti PM, Monti F, Fermo I, Baruffaldi L, Nasser R, Santambrogio G, Librenti MC, Galli-Kienle M, Pontiroli AE, & Pozza G. (1994) Hypocaloric high-protein diet improves glucose oxidation and spares lean body mass: comparison to hypocaloric high-carbohydrate diet.Metabolism: clinical and experimental, 43(12), 1481-7. PMID: 7990700

“A diet containing 25% carbohydrates improved insulin resistance, whereas a diet that included 45% carbohydrates did not”

Golay A, Eigenheer C, Morel Y, Kujawski P, Lehmann T, & de Tonnac N. (1996) Weight-loss with low or high carbohydrate diet?. International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity, 20(12), 1067-72. PMID: 8968851

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