All human body systems need carbohydrates for energy. The minimum recommended amount is 130 g each day. According to the United States Department of Agriculture, this recommendation is based on the average amount used by the brain, a carbohydrate-dependent organ. However, while all carbohydrates provide energy, they are not the same in terms of how they affect health.
Simple vs. Complex Carbohydrates
Carbohydrates can be classified based on a food's chemical structure. Simple carbohydrates are composed of one or two sugars. Examples of foods containing simple carbohydrates are fruit, milk products, sweet potatoes, broccoli, tomato products, corn, honey and foods containing table sugar. Complex carbohydrates have three or more sugars. Examples of foods containing complex carbohydrates are legumes, whole-grain breads and cereals, and starchy vegetables, such as potatoes and peas. Many foods contain both simple and complex carbohydrates.
Glycemic Index and Glycemic Load
Identifying a carbohydrate as simple or complex doesn't explain how it affects blood sugar. Fruit contains simple carbohydrates, but has little affect on blood glucose. The glycemic index classifies carbohydrates based on how fast and how much they raise blood glucose in comparison to pure glucose. Low GI foods are rated under 55. According to the Harvard School of Public Health, processing raises a food's GI rating, while fiber content slows food breakdown resulting in a low rating.
Another factor is how much digestible carbohydrate a food contains. An example is watermelon which has a high GI rating. Because it consists mostly of water, it contains very little carbohydrate. The glycemic load takes both factors into account. (see reference #3) Foods with a low glycemic load are rated under 10, moderate between 11 and 19, and high 20 or above.
Meat and Oils
Meat, fish and oils, including vegetable oils, do not contain carbohydrates of any kind. Basically they are the only true carbohydrate-free foods as long as their preparation does not add carbohydrates through breading, sauces or gravy. While meat is a good source of protein and many other nutrients, it is also a source of dietary cholesterol and fat, especially saturated fat, and should be limited in a healthy diet.
Sugar Free
Many processed foods claim to be sugar-free on their packaging, meaning only that they contain no refined sugar. They may be sweetened with sugar substitutes or with natural sweeteners, such as fruit juice. Just because they meet requirements to be labeled "sugar-free" doesn't mean they are free of sugars. For example, fruit and vegetables contain no processed sugar in their natural form, but they do contain carbohydrates, and by definition, all carbohydrates are sugars. People should get between 40 to 60 percent of total calories from carbohydrates, particularly complex carbohydrates and natural sugars, such as those found in fruit. Instead of reaching for a sugar-free cookie for a sweet treat, reach for a piece of fruit--which carries a low glycemic index and load rating--for the nutrients and fiber.
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