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How To Eat 300 Grams Of Carbs A Day

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Can you eat 300 grams of carbs a day? Yes, you can and you are most likely eating a lot of carbs right now. 300 grams of carbs may look like a lot of carbohydrates but our current lifestyle and diet choices have inspired us to consume even more at times.

We consume so many carbs, but should we? No, too many carbs may lead to weight gain. Even if you are trying to gain weight, eating too many carbs is not a very wise decision.

It is better to increase your fat & protein content along with carbs. Eating too many carbs and very few calories of protein and fat is not good. So, it is important to consume all macronutrients in the right proportion.

Know About Carbs.

Carbohydrates are macronutrients. Most of the calories we consume from our diet usually come from carbs. Carbs are simple sugars, starch and fiber present in your food. For a better understanding, anything that tastes sweet, or contains starch (cereals, wheat, rice, mazes, etc.), can be counted as a source of carbohydrates.

Now remember, the spoons of sugar you add to your tea, the plate full of rice, and the large chapatis you eat are all carbohydrates, and you still think it is difficult to eat 300 grams a day.

You are most likely to consume huge amounts of carbohydrates. If you can’t or don’t want to reduce this amount, the best you can do is replace these empty calories with more nutritious sources of carbohydrates.

How To Eat 300 Grams of Carbs A Day?

If you are much less than your ideal body weight, then you need a calorie-rich diet. Such a diet will include all macronutrients, which will have the largest share of carbohydrates. Excessive intake of carbohydrates guarantees gradual weight gain.

One thing to keep in mind is that although simple carbohydrates like sugar will lead to weight gain, they may also harm overall health. Therefore, you should choose healthy carbohydrate sources.

Healthy Ways To Eat 300 Grams of Carbs In A Day.

1. Go For Whole Grains.

If you want to increase your carbohydrate intake, whole grains are the best option for you. They are not only full of good carbohydrates but also provide a large amount of fiber and essential vitamins.

Health Benefits of Brown Rice
Brown Rice

Whole grains promises the following nutrients:

Fiber: Whole grains are one of the most rich sources of natural fiber.

Vitamins: Whole grains are especially high in B vitamins, including niacin, thymine and folate.

Minerals: Whole grains are rich in minerals like zinc, magnesium, manganese and iron.

Plant Compounds: Whole grains are derived from the plant and contain polyphenols, sterols and sterols. These compounds play an important role in the prevention of the disease.

Antioxidants: Phytic acid, lignans, ferulic acid and sulphur compounds are the major antioxidants present in whole grains.

Protein: Almost all whole grains provide significant amounts of protein. In fact, quinoa provides all nine essential amino acids containing the entire protein.

Read Now: How Much Protein In 6 Oz Chicken Breast?

2. Drink Fruit Juice.

Fruit juice can be the easiest way to consume huge amounts of carbs. It should be noted that unlike fruits, fruit juices contain negligible fibers. They contain simple sugars and a punch of vitamins and minerals.


Based on fruits, fruit juices are filled with vitamin C, folate, potassium, polyphenols and antioxidants. In fact, only one cup of orange juice can meet your daily requirement of vitamin C.

3. Stinginess on Sugar.

To enjoy a high carb diet, you must be dreaming about that carrot pudding and Chocolate Sundae. Well, Sugar provides empty calories. They do not provide any nutritional benefit.


In fact, high intake of sugar is associated with many health risks such as diabetes, hormonal imbalance, obesity, heart disease and acne.

If you want to increase your carbohydrate intake in a healthy way, sugar must be the last option.

An Estimate.

If you want to estimate what are the food include in 300 grams of carbs, you will be surprised that it is not too high. The following foods provide 300 grams of carbs, keep in mind that a cup is not equal to a plate.

Broadly speaking, a cup means a fist or a chopped hand. This will help you to learn how to eat 300 grams of carbs a day. It is not difficult to eat 300 grams of carbs a day, therefore the foods are:

  • 6 cups cooked white rice.
  • 12 pancakes, six inches in diameter.
  • 10 medium bananas.
  • 8 cups orange juice.
  • 6 medium sized cooked potatoes.
  • 10 cups coke/Pepsi.
  • 20 tbsp sugar.
  • 16 tbsp honey.

Frequently Asked Questions.

1. How many carbs should you eat in a day to lose weight?

It depends on your anthropometric measurement which is your goal is weight.

2. Which carbs are good for you?

Complex carbohydrates like whole grains, fruits & vegetables are very good for you.

3. What is the best time to eat carbs for muscle growth?

Although excessive carbs are not good for muscle building, it is good to eat your carbs 30-40 minutes before exercising.

4. Is it okay to eat carbs every day?

Yes, as carbs is the biggest part of our diet.

5. Is eating too many carbs healthy?

Eating too much carbs is not normally healthy. It depends on what you need and what you want from your diet.

Bottom Line

Before going on a high carb diet you need to know that it is not very health friendly. If you are severely malnourished or underweight, you may consider doing so. If you are still wondering how to eat 300 grams of carbs a day, then you should consult a nutritionist. Since everyone has their own nutritional needs, you can read more about health and nutrition from our health & nutrition categories.

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  1. Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains;

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