Carbohydrates play an important role in a healthy diet, providing nutrition and fiber. The best sources of carbohydrates are fruits, vegetables, nuts, seeds, legumes and whole grains. Carbohydrates make up your body's primary energy source. Include healthy carbohydrates in your diet, eschewing junk foods laden with unhealthy sugar, starch and fat.
Origin
Carbohydrates are found in foods of plant origin and in dairy products. Carbohydrates are generally not found in fats or animal proteins, but they are often added to processed meats. Carbohydrates may be sugars, starches or fibers.
Types
Carbohydrates are divided into two general classes: simple and complex. Simple carbohydrates are more likely to contain processed sugar and flour, while complex carbohydrates are more likely to contain natural sugars and whole grains. Simple carbohydrates provide generally less nutrition than complex carbohydrates. Choose complex carbohydrates for the majority of your carbohydrate calories: fruits, vegetables, nuts, seeds and whole grains.
Fiber
Your body's primary source of fiber is carbohydrates. You need both soluble and insoluble fiber for health. When carbohydrates are processed, they typically lose fiber as well as nutrition. Bread made from 100 percent whole wheat flour has more fiber and nutrition than bread made from enriched wheat flour. Adequate fiber intake can help keep cholesterol levels down and lower your risk of heart disease, diabetes and colon cancer. You need about 28 grams of fiber each day on a 2,000-calorie diet.
Glucose
Your body breaks down carbohydrates into glucose to use for energy. Simple carbohydrates break down quickly into glucose, providing a quick rise and fall in your blood sugar level. Complex carbohydrates break down more slowly, providing a more gradual rise and fall in your blood sugar level. Complex carbohydrates provide more sustained energy and help you feel full longer.
Amounts
According to the Centers for Disease Control, carbohydrates should make up between 45 and 65 percent of your total calories. The majority of those carbohydrates should be nutrition-rich complex carbohydrates. You may want to consume a lower percentage of carbohydrates if you are trying to lose weight, but you should not cut carbohydrates out of your diet completely.
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