Low carbohydrate diets have gained popularity in the United States as a way to lose weight quickly. Much debate exists over the type and amount of carbohydrates to consume in such diets. Many Americans believe carbs are bad or unhealthy, but carbs are actually an essential food component necessary for normal body function.
Carbohydrates
Carbs are the preferred fuel source for your brain and body. Without adequate carbs, your body does not have adequate fuel for proper organ function or for your daily physical activity. Carbs are found in starchy foods, fruit, milk and vegetables. Every carb is made of a sugar molecule, with starches and fibers being made of chains of sugar molecules. Carbs are either simple or complex, and your body digests both types in a similar manner. Because only single sugar molecules can get into your bloodstream, your body attempts to break all carbs up into single molecules to create glucose for energy. Fiber is the exception to this rule and cannot be broken down into a single molecule. Both simple and complex carbs can be included in a healthy diet.
Simple Carbohydrates
Simple carbs are made of one to two sugar molecules. Single sugar carbs come from fructose and galactose, while double sugar carbs come from lactose, maltose, and sucrose. Healthy simple carbs can be found in fruit, milk products and vegetables. Simple carbs also are found in refined or processed foods such as candies, cakes, pies, cookies and regular soda that provide calories, but have very little nutritional value.
Complex Carbohydrates
Complex carbs contain three or more sugar molecules and can be found in beans, lentils, dried peas, starchy foods, and whole-grain breads and cereals. Complex carbs have the added benefits of vitamins, minerals and fiber, which are lost in the processing of refined carbs. Many complex carbs also contain fiber, which cannot be broken down into a single sugar molecule and so goes through your body undigested. Fiber helps lower your cholesterol, keeps your large intestine healthy, helps you feel full longer and helps control blood sugar levels.
Considerations
In general, you should consume 40 to 60 percent of your total daily calories from carbs. While both simple and complex carbs can be part of a healthy diet, the majority should be of the complex variety and from foods with natural sugars. According to the USDA, adult men and women should consume 6 and 8 oz. of whole grains per day respectively. One ounce is equivalent to 1 slice of bread, 5 whole wheat crackers, half cup cooked cereal or pasta, or 1 cup of dry cereal.
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