In a regular diet, which can range between 1,500 and 2,500 calories a day depending on your age, gender and activity level, 45 to 64 percent of your daily calories should come from carbohydrates. To consume this many carbohydrates you need to eat between 225 g and 325 g of carbohydrates, according to the Mayo Clinic. This may seem like a high number, especially with the popularity of low-carbohydrate diets, but healthy carbohydrates are necessary and offer rich source of nutrients, such as fiber.
Specifics
Carbohydrates with a high-glycemic index do not have the same benefits as carbohydrates with low-glycemic index. Foods with low-glycemic index digest slowly and keep your blood sugar levels stable, while foods with high-glycemic index cause rapid and unwanted spikes in blood sugar.
Healthy carbohydrates include whole-grain rich foods, vegetables, fruits and beans. To achieve the maximum benefits from carbohydrates, avoid processed sugar, processed foods, foods containing refined grains and white potatoes. These high-glycemic index foods will provide shorter bursts of energy and contain lower levels of nutrients.
Energy
Your body breaks down carbohydrates, turning them into sugar molecules that are small enough to cross into your bloodstream. Carbohydrates are one of the main, and largest, sources of energy for your body. By eating carbohydrates, you are supplying your brain and nervous system with the energy they need to maintain healthy functioning.
Supplies Extra Energy
Your body can store unused carbohydrates for later use. Your muscle tissues and liver store the remaining glucose, and as you need extra energy, the body dishes out these glucose reserves.
Supplies Fiber
Most Americans get 15 g of fiber or less each day, but you should consume at least 20 g to 30 g, according to the Harvard School of Public Health. Eating carbohydrates increases fiber intake. Fiber can keep your digestive system working properly, help keep cholesterol levels low and ward off some forms of cancer.
Not all carbohydrates have fiber. It is important to choose fiber-rich carbohydrates to get this benefit. Some high-fiber carbohydrates are beans, whole-grains, fruits and vegetables.
Nutrient Rich
Carbohydrates can supply your body with an abundance of nutrients. Carbohydrate-rich foods, such as fruits, vegetables, beans and whole grains, contain many vitamins, minerals and other nutrients. That includes magnesium, selenium, copper and manganese.
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