Carbohydrates are one of the main nutrients of the diet. Consuming the proper amount of carbohydrates is important, as carbs are the main source of energy for the body. However, carbs come in different forms, and ensuring that you choose the right foods to eat can play a key role in maintaining good health.
Role in the Body
Carbohydrates are the main source of fuel for the body. Simple sugar molecules, called glucose, are linked to form carbs. These chains are broken down as they are digested and enter the body as glucose. Glucose is essential for the body, as it is the preferred source of energy in our brain, heart and central nervous system. For this reason, your diet should consist of at least 45 to 65 percent carbohydrates.
Simple Carbohydrates
Carbohydrates are found in many foods. However, there are two types of carbohydrates, one of which you should stay away from. Simple carbs are made up of one or two sugar molecules. They are found in sweet foods, like pastries and sugared soda. These carbs are digested quickly and can be used as a quick source of energy. However, they contain few vitamins and minerals and usually excess calories.
Complex Carbohydrates
Complex carbs are made up of several sugar molecules. These carbs contain many vitamins and minerals as well as fiber. They take longer to digest, but can provide energy for a prolonged period of time. Complex carbohydrates are the healthier option. They are commonly found in vegetables, breads and pastas.
Instead of eliminating all carbohydrates from your diet, as many popular diets advise, you should simply consume complex carbs and stay away from simple carbs.
Whole Grains
Grains are a main source of carbohydrates. However, there is a difference between whole grains and refined grains. A natural grain contains three parts: the bran, germ, and endosperm. The bran and germ are the most nutrient rich part of the grain. The bran and germ of refined grains are removed during the milling process, leaving a less nutritious product. Whole grains, however, still have the grain intact. Whole grains provide vitamins, minerals, and fiber that are lost in refined grains.
Fiber
Complex carbohydrates, specifically whole grain carbohydrates, have the additional benefit of fiber. Fiber refers to those carbohydrates which cannot be digested. Although it cannot be digested, fiber is an extremely important component of the diet. Fiber plays a critical role in helping the colon function, as well as reducing cholesterol levels. Additionally, fiber has been associated with reduction of colon cancer and heart disease. It is recommended that you consume at least 20 grams of fiber a day.
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