Carbohydrate Nutritional Guide

Carbohydrates are essential macronutrients that provide the basis of a healthy diet. Carbohydrates supply the body with glucose, a simple sugar that provides the body with most of its energy. Glucose is also essential to proper brain and red blood cell function, according to "Nutrition and You" by Joan Salge Blake.

Types

The two major categories of carbohydrates include simple and complex carbohydrates. Simple carbohydrates consist of a single unit of sugar or two combined units of sugar. Simple carbohydrates are further classified into monosaccharides and disaccharides. Complex carbohydrates contain many combined units of sugar, called polysaccharides. The most well-known polysaccharide is fiber. In order for the body to properly absorb nutrients from carbohydrates, complex carbohydrates are broken down into simple carbohydrates during digestion.

Sources

To get adequate amounts of carbohydrates in the diet, nutrient-dense carbohydrates that are low in fat are generally healthier than simple carbohydrates that are high in sugar. Simple carbohydrates are primarily found in fruit juices, certain vegetables, dairy foods and processed foods. Complex carbohydrates are found in grains, whole fruits, vegetables, legumes, nuts and seeds, according to Blake.

Daily Recommendations

Carbohydrates should contribute 45 to 65 percent of daily caloric intake, according to the Food and Nutrition Board, a subgroup of the Institute of Medicine. This amounts to at least 130 g of carbohydrates per day for adults and children. In general, 6 servings of carbohydrates should come from whole grains, 3 servings should come from vegetables and 2 servings should come from fruits.

Fiber

Fiber is a complex carbohydrate that has many important functions in the body. The carbohydrate helps prevent constipation, digestive diseases, heart disease, diabetes and cancer, according to Blake. Fiber also moves through the digestive system slowly so it keeps the body full longer. Because of this, the Food and Nutrition Board has individual recommendations for fiber. The daily recommended intake for fiber is 14 g for every 1,000 calories. For those on a 2,000 calorie per day diet, this would be 28 g.

Considerations

Because carbohydrates are essential for proper body function, the Harvard School of Public Health notes that it is important to avoid diets that eliminate the food group completely. Completely restricting carbohydrates or following a long-term low carbohydrate diet can lead to headaches, muscle weakness, fatigue, diarrhea and constipation, according to a study published in the Lancet Medical Journal.