You get most of your carbohydrates from vegetables, fruits, grains and milk in compounds that contain combinations of carbon, hydrogen and oxygen with a ratio of twice as many hydrogen atoms to oxygen and carbon atoms. The body converts carbohydrates into energy for physical activity or stores it for later use. Protein foods such as meat and fish or fats have few carbohydrates. High carbohydrate foods include sugar, white flour, white rice, potatoes, pasta and legumes -- foods restricted on low carbohydrate diets.
History
Carbohydrate-rich foods became a significant factor in diets with the beginning of agriculture. Depending on native plants available, farmers began to cultivate wheat, rice or corn as primary food sources. Fueled by popular low carbohydrate diets such as Atkins' and South Beach, individuals wanted to learn the carbohydrate value of foods in their diet. In 1966 the United States, under the Fair Packing and Labeling Act, required commercial foods to provide information on carbohydrates by weight or serving size to help consumers select high and low carbohydrate foods.
Significance
Interest in high and low carbohydrate food values tracks to concerns about the impact of high carbohydrate intake on weight and health. Health care professionals and nutritionists believe that the quantity of processed, high carbohydrate foods and drinks consumed in a typical diet has contributed to increased obesity and diabetes in the United States. Dieters and others trying to achieve a healthier lifestyle choose to eat foods with low carbohydrate concentrations relative to other nutrients.
Function
Carbohydrates provide energy for physical activities when converted into glucose during digestion. The brain uses glucose from carbohydrates for energy. In fact, glucose is the main energy source used by the brain, according to The Franklin Institute. The fiber in carbohydrate foods supports digestion and elimination.
Recommendations
The Dietary Reference Intake developed by the Institute of Medicine's Food and Nutrition Board recommends consuming 130 g of carbohydrate per day for adults other than pregnant or lactating women, who have higher recommendations. This amount contrasts with the amount of low carbohydrate diet advocates, who advise less. For example, Dr. Atkins recommends 20 g per day during his diet's induction phase, increasing slightly during advanced Atkins' Diet phases as long as weight loss or maintenance of goal weight is maintained.
Carbohydrate Content of Foods
No legal or government agency provides a definition of what qualifies as a low carbohydrate food. However, the USDA National Nutrient Database for Standard Reference provides carbohydrates values for individual foods that you may compare to make high and low carbohydrate choices. Be sure to take into account the quantity listed in the reference to make valid comparisons and menu choices.
References
- Food Insight: Background on Carbohydrates & Sugars
- Scientific American: Carbs against Cardio: More Evidence that Refined Carbohydrates, not Fats, Threaten the Heart
- European Food Information Council: Carbohydrates
- The Franklin Institute: Nourish -- Carbohydrates Fuel Your Brain
- Institute of Medicine: Dietary Reference Intakes (DRIs): Recommended Intakes for Individuals, Macronutrients
- USDA: 1966 Fair Packaging and Labeling Act
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