Carbohydrate and protein are an essential part of any diet as they are two of the three macronutrients that provide energy and serve vital body functions including blood-sugar regulation and cell and tissue repair. No matter what your weight management goals or dietary restrictions, you can get adequate protein and carbohydrates from a variety of food sources, such as whole grains, legumes, fruits, vegetables, lean meats and dairy.
Types
Carbohydrates in food are either simple or complex, and proteins in food are either incomplete or complete. Simple carbohydrates include table sugar and corn syrup. Complex carbohydrates, such as breads and pasta, contain longer chains of sugar. The United States Department of Agriculture emphasizes consuming mostly complex carbohydrates from whole grains. These include brown rice, quinoa, bulgur and whole wheat bread. Complete protein sources such as eggs, cheese, milk, fish and meat are considered "higher quality" because they contain sufficient amounts of essential amino acids. Incomplete proteins, such as beans, do not provide sufficient levels of all the essential amino acids.
Recommendations
The USDA's dietary guidelines recommend that 45 to 65 percent of daily calories come from carbohydrates. For a 2,000-calorie diet, this means a minimum of 225g of carbohydrates, which can be met with ample consumption of fruits, vegetables and whole grains. Protein needs are specific to each individual's body size, but the general recommendation is 0.8g of protein per kg of body weight. Identify your specific protein needs using the USDA's Dietary Reference Intake (DRI) calculator (see Resources).
Identification
Use food nutrition labels to identify the carbohydrate and protein content of packaged foods. Carbohydrates and proteins are listed in grams and as a percentage of daily value, based on a 2,000-calorie diet. For foods that are not labeled, such as fruits, vegetables and meats, use the USDA's national nutrient database, which lists many common foods and their macronutrient content.
Significance
Getting adequate levels of carbohydrates and protein from the foods you eat is critical for health and maintenance of body functions. Carbohydrates provide energy for physical activities and helps with blood sugar regulation. Protein is essential for rebuilding muscles, tendons, ligaments, bones and organs. Protein also plays a critical role in fluid balance.
Special Populations
Athletes and those engaging in strenuous activities have higher carbohydrate and protein needs. Infants and children undergoing rapid tissue growth, and pregnant women need more protein than the general recommendation of .08g per kg of weight. Use the USDA's DRI calculator to calculate carbohydrate and protein needs for your condition (see Resources). Vegetarians can combine incomplete proteins, such as beans, with rice to form a complete protein and obtain sufficient amounts of the same essential amino acids found in meat.
References
- "Protein." Nutrition and Well-being A-Z. Ed. Delores C.S. James. New York: MacMillan Reference USA, 2004. 2 vols.
- "Carbohydrates." Nutrition and Well-being A-Z. Ed. Delores C.S. James. New York: MacMillan Reference USA, 2004. 2 vols.
- USDA: Dietary Guidelines for Americans
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