Lifesum (formerly ShapeUp Club) - Support Center

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Last Updated: Sep 14, 2016 03:43PM CEST

What is it?

Another macronutrient. Carbohydrates are the given name for starch, fiber and different sugars.


Why do we need it?

Carbohydrates contains the energy our bodies use, mostly as glucose, in our cells. They are our most important energy source, with the brain using 100 grams each day for thinking and functioning. All the food we eat is converted to sugar to become fuel in our metabolism.


In the app we recommend that 40 E% of your daily calorie intake consists of carbohydrates, so you're able to perform all vital bodily functions. For a person eating 2000 calories a day that would be 200 grams.


What if I have too much?

It's not dangerous to over consume carbohydrates, the only consequence is that you'd convert the carbohydrates into fat which would get stored in your fat cells.


It's important to choose the right kind of carbohydrates though. You have a given amount of carbohydrates to eat every day to feel well and stay healthy, so try to reach it by eating healthy carbohydrates from vegetables, fruit, dairy and whole grain products such as bread, rice, and cereal.


Foods to eat:

Carb-rich food are:

Dairy (ex.)

  • milk
  • buttermilk
  • yogurt
  • cheese
  • cream

Vegetables (ex.)

  • corn
  • mushroom
  • cabbage
  • onion
  • pumpkin
  • pepper
  • tomato
  • lettuce
  • garlic

Root vegetables (ex.)

  • carrot
  • turnip
  • parsnip
  • kohl rabi
  • beetroot
  • potato, sweet potato

Fruit (ex.)

  • banana
  • pineapple
  • pear
  • apple
  • orange
  • melon
  • plum

Berries (ex.)

  • blueberries
  • strawberries
  • raspberries
  • gooseberries

Grains (ex.)

  • oats
  • barley
  • kernel
  • wheat berries

Legumes (ex.)

  • peas
  • lentils
  • beans
  • chickpeas
  • peanuts
  • natto
  • quinoa
  • pasta, couscous, bulgur

To get the daily amount of carbohydrates for one day you can have (all suggestions combined for one day's meals)*;

- 1 serving of unsweetened müsli/cereal and a bowl of plain yogurt, 1 slice of dark bread
- 1 fish patty with 3 medium potatoes and sauce made from sour cream for lunch
- 1 large serving of fruit salad with dessert yogurt on top as a snack
- 1 bowl of vegetable soup, some sour cream on top, 2 slices of dark bread for dinner  

*Calculated for a person eating 2000 calories a day.


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