A high-carbohydrate diet does not have an exact definition, but, in general, is one that derives 60 to 70 percent of total calories from carbohydrates. Carbs come in two forms: simple and complex. A high-carb diet usually includes foods from both categories and is appropriate for some individuals, such as athletes, but may be inappropriate for others, such as diabetics.
Function
Carbs are essential nutrients that provide energy to the body. Each gram of carbs provides 4 calories. Carbohydrates, in the form of glucose, are the sole energy source for brain cells, or neurons. Carbs come in two forms: simple and complex. A high-carb diet is recommended for many, such as athletes, who require sustained energy. According to the American Diabetes Association, individuals with diabetes should keep carbohydrate intake to approximately 50 percent of total daily calorie intake.
Identification
Dietary carbs are measured in grams. An 1,800-calorie diet that derives 60 to 70 percent of total calories from carbs would provide 270 to 315 grams daily. To put this in perspective, one medium apple; one slice of bread and a 12 fluid oz. glass of milk each contain about 15 g of carbs, according to the National Institutes of Health, or NIH.
Simple Carbs
Carbs can be healthy or unhealthy. Simple carbs are made up of one or two sugars that are quickly broken down into glucose by the body to be used as energy, according to the Franklin Institute. Foods in this category include fruits and fruit juices, dairy products and nonstarchy vegetables such as beets and carrots. Less healthful foods rich in simple carbohydrates include processed food items high in refined sugars, such as candy, regular soda and table sugar, also known as sucrose.
Complex Carbs
Complex carbohydrates have three or more sugars linked together and are "slow-release" energy sources. Complex carbs are sometimes referred to as "starchy" foods. These foods may contain dietary fiber and protein, which slows down the speed at which they are broken down and used for energy. Examples of complex carb foods include legumes, such as pinto and kidney beans; starchy vegetables, such as potatoes and corn; and whole-grain cereals, breads and grains, such as bran cereal and brown rice.
Health Implications
Foods rich in complex carbohydrates are typically nutritious foods, as they are not stripped of nutrients as are many processed foods. These should be the mainstay of a healthy, high-fiber diet. Proteins and fats do not provide dietary fiber. According to the U.S. Department of Agriculture's Dietary Guidelines for Americans, a fiber-rich diet is essential for maintaining healthy blood cholesterol levels.
Do carbs cause weight gain? According to Gloria Tsang, it's not carbs that contribute to weight gain--it is actually your total caloric intake that contributes to weight gain.
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