Carbohydrates are necessary for life and make up the base of a healthy diet. However, choosing nutritious carbs instead of refined products with little nutritional value is essential to maintaining good health. Too many unhealthy carbs can actually damage health and may lead to diseases instead of providing the benefits that healthy carbohydrates do.
Sources
The healthiest carbs can be found in whole grain products, legumes, fruits and vegetables. Milk and other dairy products also contain carbs. Refined grain products, sugars and products containing added sugars are other sources of carbs, but these are generally unhealthier options. The best carb choices contain high levels of fiber, nutrients and antioxidants.
Function
In the body, carbs fuel all physical activity and energy expenditure. After consuming carbs, the body breaks down most of their components into sugars, which can then cross into the bloodstream. Blood carries these sugars throughout the body to the cells, and insulin produced by the pancreas helps shuttle the sugars to where they are needed. Without carbs, the body begins to break down muscle mass and fat stores to get the energy it needs.
Fiber
Fiber is the only carb that does not get broken down into sugars. Instead, fiber passes through the digestive tract intact. One type of fiber, called soluble fiber, dissolves in water in the intestines and lowers LDL cholesterol by carrying fatty substances out of the body. Insoluble fiber, which doesn't dissolve in water, promotes healthy digestion, prevents constipation and may lower the risk of colorectal cancer.
Dangers
Consuming too many refined or simple carbohydrates, such as white bread, sugary sodas and white rice, can lead to health problems. These kinds of carbs raise blood sugar rapidly, which increases the risk of diabetes and causes problems for individuals who already have diabetes or prediabetes. Sugars and refined carbs can also contribute to weight gain and may raise the risk of cardiovascular disease and cancer.
Recommendations
The Dietary Guidelines for Americans 2005 recommends consuming six or more servings of grain-based carbs, with at least half of these chosen from whole grain sources. Another five servings of carbs should come from fruits and vegetables. Between 40 to 60 percent of your total caloric intake should be from carbs. According to the CDC, you should aim for about 14 g of fiber for every 1,000 calories you consume.
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