The main source of carbs comes from the grain food group, according to the USDA. Simple and complex carbs are the two main forms of carbs. Carbohydrates provide the body with its main source of energy. The stored glucose from carbs helps to provide daily energy for your brain, nervous system, muscles and organs.
Carbohydrate Types
Simple carbs are single- or double-linked sugar molecules, and complex carbohydrates are three or more linked sugar molecules, according to MedlinePlus. Simple carb foods usually come from fruits, table sugars and dairy products. Complex carbs commonly come from starchy vegetables and whole grain breads and cereals. The energy from simple carbs is used faster by the body while complex carbs last longer because they are made up of more sugar molecules than simple carbs.
Carb Features
The USDA recommends that you eat about five to seven servings of carbs a day. Carbs should account for a large portion of your daily calories if you are trying to eat a high complex carb diet. Around 60 percent of your daily diet should come from complex carbs if you eating a high amount of carbs, according to MedlinePlus.
Whole and Refined Grains
The USDA recommends that half of all the carbs you eat should come from whole grains, which contain the whole grain kernel, including the wheat germ and bran. Refined grains are processed by mill, which removes the wheat germ and bran from the grain kernel. Whole grains contain a much higher amount of dietary fiber, vitamins and minerals. The USDA says eating high amounts of whole grains can help reduce your risk of coronary heart disease.
Foods to Eat
Look for foods that are made from whole grains. Common foods considered complex carbs include brown rice, oatmeal, whole wheat bread and pastas, according to the USDA. Read the backs of food labels and avoid foods that are high in enriched flours and refined sugars. The USDA recommends that you add whole grains into your diet slowly until you become more accustomed to the different taste of whole grains compared with refined grains.
Considerations
Only consume large amounts of carbs if you exercise on a regular basis. The energy not used from carbs gets stored as fat in the body if the energy is not used up through physical activity, according to MedlinePlus. Visit your doctor or dietitian to help you set up your own diet plan based on complex carbs. Eat a variety of foods from other food groups when eating a high complex carb diet to get all the necessary nutrients your body needs on a daily basis.
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