The food you eat is composed of three macronutrients: carbohydrates, protein and fat. Both carbohydrates and protein provide 4 calories per g, while fat provides 9 calories per g. Most foods contain a mix of these macronutrients, but some foods are especially rich in carbohydrates, such as grains such as bread, rice, pasta, crackers, breakfast cereals and baked goods, legumes, fruits, milk, yogurt and any food containing sugar. The 2010 Dietary Guidelines for Americans recommend that 45 to 65 percent of your calories be provided by carbohydrates.
Total Carbohydrates
When reading a food label, you will find the amount of total carbohydrates per serving listed first. Total carbohydrates refer to the sum of the three constituents of carbohydrates, which are starches, sugars and dietary fiber. The amount of total carbohydrates does not specifically indicate the quality of the carbohydrate.
Starches
Previously called complex carbohydrates, starches are mainly found in grains, legumes and starchy vegetables. For example, foods made from flours, such as crackers, breakfast cereals, pancakes, bread, pasta, beans, lentils, potatoes, winter squash and corn are rich in starches. Although the starch content of a food does not appear on food labels, you can calculate it by deducting the grams of sugar and fiber from the total carbohydrates. Starches are broken down into sugar during the digestion process and contribute to raising your blood sugar levels after eating.
Sugars
The amount of sugar does not only refer to added sugar, or table sugar, also called sucrose, but it also refers to the natural sugar in fruit, which is called fructose, and the natural sugar in milk and yogurt, which is called lactose. Sugar occurs naturally in fruit, yogurt and milk but is also added in breakfast cereals, granola bars, sauces, soft drinks, juices, candies, baked goods and desserts. Sugars were previously called simple carbs, but it is now recognized that both starches and sugars have the same potential for raising your blood sugar levels.
Dietary Fiber
Dietary fiber is the portion of the total carbohydrates that is not digested. Insoluble fiber, which is mainly found in whole grains, contributes to giving bulk to your stools, preventing constipation, while soluble fiber, which is present in legumes, eggplant, okra, flaxseeds, psyllium, oats, barley, citrus fruits and apples, can help lower your blood cholesterol and blood sugar levels. The 2010 Dietary Guidelines for Americans recommends that adults consume between 25 and 38 g of fiber a day.
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