The carbohydrate is a much-scrutinized and often misunderstood dietary nutrient. You can find a vast array of information on the carbohydrate, especially if you are trying to plan a diet. The information on the Internet can be confusing however, making it hard to know what is good for you. Good for you carbohydrates include fresh produce and whole grains because they supply you with sustainable energy, vitamins and minerals.
Carbohydrate Composition
The initial building block of every carbohydrate is one sugar molecule made up of carbon, hydrogen and oxygen. The single molecule branches out to form other types of carbohydrates, with additional molecule chains that may contain hundreds of sugar compounds. On the molecular level, carbohydrates you eat are broken down during digestion and the sugar molecules are dispersed into your bloodstream as glucose, your body's main energy source. The hormone insulin extracts the glucose from your bloodstream and takes it to your cells, where it is used as energy in your muscles, tissues and brain. The main forms of carbohydrate are categorized as sugar, starch or fiber. The sugar and starch carbohydrates are broken down in your body the same way each time, unless you have a metabolic disorder. What distinguishes a carbohydrate as "good," or "bad," is not only the rate of glucose release -- rapid or gradual -- from that carbohydrate, but also the overall nutritional value of the food containing the carbohydrate.
Wheat, Oats and Rice
Fibrous carbohydrates are especially good for you because they regulate your digestive system. Fiber is not digestible, but it does create soft stool and bulk so your colon can eliminate waste from your body with ease. Fiber is also important for keeping the good bacteria in your intestines nourished to fight unhealthy forms of bacteria from inhabiting your body. According to the Centers for Disease Control and Prevention, 14 g of fiber for every 1,000 calories you consume helps you maintain digestive health. Whole grains, like whole-wheat bread or pasta, oatmeal, brown rice and bran cereal are good, fiber-filled carbohydrates. White grains are generally not choice carbohydrates because they contain additives, have less fiber and low nutritive value.
Greens, Beans and Berries
Vegetables, fruits and legumes are nutrient-rich carbohydrates that are naturally low in fat and calories. These carbohydrates are good for you because they supply you with a range of vitamins and minerals essential for healthy body functions so you stay alert and active throughout the day. Produce also contains antioxidants, protective substances that prevent damaging molecules called free radicals from invading your internal organs. Fresh fruit, like apples or grapes, do contain simple sugar carbohydrates, but is natural sugar, which is healthier for you because of the overall nutritive value of the fruit, rather than a sugar-filled snack cake. Natural starches like sweet potatoes and peas are good for you and take longer to digest, while spinach and carrots are nonstarchy carbohydrates that are also good for you because of the vitamins and minerals they contain.
Daily Recommendation
The recommended daily intake of carbohydrates according to the 2010 Dietary Guidelines for Americans is 45 to 65 percent of your total daily calories. The general recommendation for healthy carbohydrates is to eat a variety of fresh vegetables several times a day, with an emphasis on dark green and orange colored vegetables like broccoli, collards, pumpkin and squash. Choose two or more daily servings of fresh fruit like bananas, berries and citrus instead of processed versions with added sugar, like those found in fruit juice or cans. Eat at least half of your grains per day in the form of whole grains, which is approximately 3 oz. or more. Add nuts, seeds and beans once a day or at least fives times per week to your meals.
Additional Tips
Fresh fruit offers a natural sweet treat that includes fiber, which is healthier than a sugar-filled cupcake or cookie. However, if you occasionally enjoy snack foods, limit the additives you eat by reading nutrition labels. High-fructose corn syrup, dextrose, maltose or sucrose are all forms of additives you may want to consume less of if you are trying to stick with healthier carbohydrates. Opt for brown grain cereals instead of colorful sugar-filled cereals. Canned and frozen produce may seem healthy but check the label for added sugars and sodium content if you must choose these foods over the fresh versions.
References
- MayoClinic.com; Carbohydrates: How Carbs Fit Into a Healthy Diet; February 2011
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide The Way
- UCLA; Why Carbohydrates are Good for You; Dana Ellis
- Centers for Disease Control and Prevention; Carbohydrates; February 2011
- "Carbohydrates in Human Nutrition"; FAO/WHO; 1998
- U.S. Department of Health and Human Services: Health Facts; Choose Carbohydrates Wisely
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