The role of carbohydrates in health and fitness is an ongoing debate amongst nutrition experts and anxious dieters. While popular fad diets have repeatedly linked carbohydrate consumption to weight gain, carbohydrates should make up 45 to 65 percent of total calories consumed daily, according to the U.S. Department of Health and Human Services. Avoid foods with excess empty calories or high sugar content to get the most out of a healthy high-carbohydrate diet.
Types
Carbohydrates encompass a wide range of foods that are divided into two basic groups: simple and complex. Simple carbohydrates include monosaccharides and disaccharides, the simple sugars found in fruits, vegetables and dairy products. Complex carbohydrates are classified as starches and fibers such as nuts and grains. The body uses carbohydrates to produce glucose and supply energy to the brain and other organs. Modern methods of food preparation and processing often cause carbohydrates to lose their nutritious properties before they reach the dinner table.
Sugars
In addition to natural sugars, many of the foods you consume contain added sugars, known as caloric sweeteners. Caloric sweeteners are commonly used in sugary treats such as ice cream, candy, cookies, fruit juices and soft drinks to improve the flavor. Added sugars are typically low in nutrients, but high in calories. Excess sugar consumption forces the body to store these empty calories as fat, eventually leading to weight gain. Frequent consumption of sugars is also associated with a higher risk of tooth decay.
Refined Foods
Refined carbohydrates are subjected to processing to remove impurities and enhance flavor. In addition to lacking essential nutrients, many refined carbohydrates contain unhealthy fats that increase the calorie count. Snacking occasionally on foods such as candy, soda and ice cream won't ruin your health, but a long-term diet of high-calorie refined carbohydrates can increase the risk of developing insulin resistance. Insulin resistance is a condition in which the body ceases to produce insulin and may lead to further complications including type 2 diabetes and heart disease.
Glycemic Index
The Glycemic Index is one tool used to determine which carbohydrates should be consumed less frequently. Foods with a high Glycemic Index are rapidly converted to glucose, causing a swift increase in blood sugar levels. Studies on blood sugar and hyperglycemia have linked foods with a high Glycemic Index to conditions such as triggered overeating, heart complications and diabetes, the Harvard School of Public Health states.
Considerations
Carbohydrate consumption can be beneficial within the confines of a balanced diet. Avoid non-nutritive, refined foods in favor of whole grains, fresh fruits and low-fat dairy products. Check ingredient lists for added sugars such as high-fructose corn syrup, dextrose and juice concentrates. The Centers for Disease Control and Prevention also recommends consuming 14 g of fiber for every 1,000 calories by incorporating foods such as beans, nuts and vegetables into your diet.
Member Comments