Foods fall into three dietary categories: proteins, fats and carbohydrates. Fats are the most calorie-dense of the three, providing 9 calories/g, while proteins and carbohydrates each provide 4 calories/g. According to the Food and Drug Administration, the percent daily value, or DV, as listed on food labels indicates the percentage of each nutrient that a food contains, compared to the ideal healthy amount that is recommended for that nutrient on a daily basis.
Simple Sugars
Carbohydrates are easily broken down in the body to provide a source of energy. Carbohydrates that come in the form of simple sugars need the least amount of effort to digest, as these sugars are easily absorbed into the blood. They either contain single sugars -- as in the case of fructose and galactose -- or double sugars as with lactose, maltose and sucrose. However, their ease of assimilation does not make simple sugars an ideal source of nutrition. The sudden spike in blood sugar that these carbohydrates provide is difficult for the body to regulate.
Simple sugars include highly refined sugars such as those found in candy and soda. Healthier sources of these easily absorbed carbohydrates include fruits, vegetables and dairy products, according to KidsHealth. These options offer fiber and nutrients in addition to carbohydrates.
Complex Sugars
Commonly identified as "starchy" foods, complex carbohydrates are digested more slowly than simple carbohydrates. MayoClinic.com suggests adding complex carbohydrates such as whole grains and legumes to your diet. Whole grains such as whole wheat and brown rice contain the bran, germ and endosperm of the grain. The inclusion of these fibrous elements slows down the rate at which carbohydrates are broken down. When this happens, sugars enter the bloodstream at a rate that is more gradual and more easily managed. Additionally, whole grains are more filling and contain more nutrients than the refined versions of these grains.
Recommendations
Based on a diet containing 2000 calories per day, you should consume 300 g of carbohydrates to obtain your DV, according to the Food and Drug Administration. Be aware that the Nutrition Facts label doesn't distinguish between natural and added sugars in foods, so discretion is necessary when deciphering these labels. Check the ingredients list to ensure that carbohydrates in most of your foods are not from refined sugars or sweeteners.
