Based on your genetics, your genetic predisposition for Carbohydrates Overconsumption is
What does this mean?
Your genotype indicates that you do not tend to over-consume carbohydrates. According to the Institute of Medicine, the Recommended Dietary Allowance (RDA) for carbohydrate is 130 g/day for adults and children aged more than 1 year old. The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 % of your total daily calories.
How Is Your Genetic Risk Calculated?
This result is based on the SNPs(single nucleotide polymorphism)that are associated with Carbohydrates Overconsumption.
Suggested Lifestyle Changes
- Monitor total carbohydrate intake in your diet. The recommended intake for total carbohydrates is 300g per day (based on a 2,000 calorie diet, may differ according to your calorie needs).
- When planning your meals, choose foods with low %DV of carbohydrates. As a general guide, 5%DV or less of carbohydrates per serving is considered low while 20%DV or more is high.
- Replace refined carbohydrates with whole-grains (e.g. substitute white bread with wholemeal bread).
- Opt for high-fibre carbohydrates like cereals and whole-grains to prevent constipation. Fibre also curbs hunger as it makes you feel full for a longer period of time.
- Eat more whole fruits (e.g. apples, grapes, blueberries) instead of fruit juices as whole fruits are high in fibre, vitamins and minerals. This helps to reduce the risk of diabetes and heart diseases. Fruit juices should be consumed less as they usually have less fibre and high sugar content.
- Include more beans, peas and lentils in your diet. They are rich in proteins and fibre which help to improve overall health.
- Limit carb intake from snacks and sweets like cakes, brownies, and cookies.
- Reduce the intake of sugary beverages. Whenever possible, choose water, fat-free (skim) or low-fat (1%) milk, 100% fruit or vegetable juice, or unsweetened tea or coffee instead of sugar-sweetened beverages (such as such as energy drinks, flavoured waters, fruit drinks, soft drinks, and sports drinks).
- Monitor and keep a record of total carbohydrate intake regularly.
- Make it a habit to read the Nutrition Facts Label on food and beverage packages (amount in grams and the Percent Daily Valueor%DV). This label enables you to calculate the amount of carbohydrates per food serving. The recommended intake for total carbohydrates is 300 g per day (based on a 2000 calorie diet that differs depending on calorie needs).
- Eating at a slower pace can help you to feel full faster and aids digestion.
- Control portion sizes by using a smaller plate to prevent overeating carbohydrates.
- Do a regular health check up at least once a year.
- It has been shown that brisk walking can help curb carbohydrates and sugar cravings.
- Stress can lead to carbohydrates overconsumption due to binge eating habits. Be creative in looking for an alternative for stress management such as exercising, reading, joining an interest group.
- Perform regular exercises to manage your weight.
- According to the World Health Organization, it is advisable to get at least 150 minutes of moderate aerobic activity (eg. swimming, brisk walking) or 75 minutes of vigorous aerobic activity (eg. running, cycling) a week, or a combination of moderate and vigorous activity. However, individuals with health issues or pregnancy are advisable to consult a doctor before performing any physical exercise.
- Take the stairs instead of elevators whenever possible.
- Avoid a sedentary lifestyle by spending less time sitting or lying down. For example, do some light exercises while watching the television instead of sitting down.
- Be active in sports or outdoor activities like badminton, volleyball, and hiking.