Carbohydrates should make up 45 percent to 65 percent of a healthy diet, according to guidelines set by the Institute of Medicine and cited by the USDA's Center for Nutrition Policy and Promotion. Carbohydrates serve as the body's main source of energy and, according to the McKinley Health Center at the University of Illinois, are required for proper functioning of the central nervous system, muscles, kidneys and brain. However, some carbohydrate choices are better than others in terms of health benefits, caloric density and disease prevention. In general, the less processing a carbohydrate undergoes, the more fiber it contains and the healthier it is for you.
Refined Grains
The USDA Center for Nutrition Policy and Promotion groups grains into two categories--whole grains and refined grains. Refined grains have gone through a milling process to remove the outer bran and germ. According to the USDA, this practice gives the grains a finer texture and improves their shelf life, but at the same time it removes important nutrients such as dietary fiber, iron and B vitamins. White flour, white bread, white rice, pasta and degermed cornmeal are all examples of refined grains and should be limited within a healthy diet.
Added Sugars
Simple carbohydrates are short chains of sugar molecules that can easily be broken down and digested. The quick digestion of these sugars is due in part to their low fiber content and their added sugars. The USDA defines "added sugars" as sugars and syrups added to the food item during processing or preparation. Naturally occurring sugars, such as fruits and milk products, are not included in this definition. Carbohydrates that contain added sugars include candy, cakes, cookies, pies, processed grains and desserts and milk-based dessert products. These heavily-processed carbohydrates do not contain any of the heart-healthy vitamins, minerals or dietary fiber that whole grain carbohydrates do, and so they should also be limited within a healthy diet.
Sugary Drinks
Refined sugar can be added to beverages such as soft drinks, imitation fruit drinks and fruit juices. These sugary drinks can be just as detrimental to your health as processed grains and candy because they provide no natural fiber or other nutrients. Although some beverages will boast added vitamins, they are still not a healthy choice based on the high amount of sugar they contain. Instead, search for 100 percent fruit juices, unsweetened teas, milk and water to satisfy your thirst.
References
- The USDA Center for Nutrition Policy and Promotion: Dietary Guidelines Report Part D Section 5
- The McKinley Health Center, University of Illinois-Urbana: Macronutrients: The Importance of Carbohydrate, Protein and Fat
- USDA, MyPyramid.gov: Inside the Food Pyramid, Grains
- USDA, MyPyramid.gov: Inside the Food Pyramid, Discretionary Calories
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