Carbohydrates are a macronutrient and one of the body’s main sources of energy. Carbohydrates are simple and complex sugar molecules that get converted into glucose (blood sugar). A healthy diet is rich in complex carbohydrates that contain fiber, vitamins, minerals and other nutrients and limits simple carbohydrates that have little nutritive value.
Function
According to Medline Plus, carbohydrates are the primary source of energy for the brain and nervous system. Carbohydrate foods also provide essential vitamins, minerals and other nutrients the body needs to fuel everyday processes, including growth and development, as well as healing and preventing disease.
Simple Carbohydrates
Carbohydrates come in two varieties: simple and complex. Simple carbohydrates are composed of sugar molecules such as fructose, galactose, lactose, maltose and sucrose. They occur naturally in fruit, vegetables and milk, but are added to candy, soda, desserts and other sweets as refined sugars. According to federal dietary guidelines, a healthy diet includes natural simple carbohydrates, but limits refined sugars. Examples of refined sugars include table sugar, brown sugar, molasses, beet sugar, cane sugar, confectioner’s or powdered sugar, turbinado and high-fructose corn syrup.
Complex Carbohydrates
Complex carbohydrates are composed of three or more sugar molecules and include starchy and fibrous foods such as beans, potatoes, corn, peas and whole grains. Complex carbohydrates are a good source of vitamins, minerals and other nutrients such as fiber.
Dietary Recommendations
Federal dietary guidelines recommend that 40 to 60 percent of total calories come from carbohydrates. This means that the average 2,000-calorie diet should contain 200 to 300 g of carbohydrates a day. The majority of a person’s carbohydrate intake should be complex carbohydrates and natural simple carbohydrates because they provide essential nutrients. Medline Plus warns that regular consumption of refined sugars can lead to weight gain, obesity and obesity-related health risks such as heart disease, diabetes, stroke and cancer.
Fiber
Fiber is a type of complex carbohydrate found in fruits, vegetables and whole grains. Examples of whole grains include brown rice, barley, bulgur, oats, cornmeal and whole grain bread or pasta. Medline Plus says the average American eats 10 to15 g of fiber a day, which falls short of the 20 to 35 g recommended by the U.S. Department of Agriculture (USDA). Fiber supports a healthy weight by promoting satiety, which curbs hunger and helps prevent excess calorie consumption. Fiber also helps prevent heart disease and is useful in treating constipation, intestinal disorders and diabetes.
Diabetes
Diabetics need to monitor their carb intake to prevent high blood glucose, which can lead to diabetic complications. The American Diabetes Association (ADA) says diabetics can enjoy a variety of carbs, but need to keep track of how often and how much they eat at one time. Diabetics should focus on eating complex carbohydrates and fibrous foods because fiber can actually help stabilize blood glucose. Refined sugars should be limited or avoided because they have few nutrients and can contribute to high blood glucose, weight gain, tooth decay and overall poor health.
Low-Carb Diet
The Mayo Clinic says low-carb diets do not always produce long-term weight loss results. Low-carb diets can also be high in saturated fat and cholesterol and low in dietary fiber, which increases the risk of heart disease and certain cancers. Diets that are extremely low in carbohydrates can lead to ketosis, a condition characterized by weakness, nausea, dehydration, dizziness and irritability. An effective and healthy weight loss plan focuses on reducing total calorie consumption and increasing physical activity without limiting entire food groups.
Member Comments