Carbohydrates, along with fat and protein, are three essential macronutrients your body breaks down and uses for energy. The majority of your daily calories should come from carbs. They are broken down into glucose, a simple form of sugar that is the primary energy source for all cells throughout your body. While carbs are a big part of your diet, various types of carbs are processed differently. Complex carbohydrates and foods high in these types of carbs have several benefits to set you up for a healthy diet.
Carbohydrates in the Diet
Between 45 and 65 percent of your total calories should come from carbohydrates. Carbohydrates provide 4 calories per 1 g. If you follow a 2,000-calorie diet, you need 900 to 1,300 calories from carbs daily, which is equal to 225 to 325 g. Carbohydrates come from nearly all foods, including grains, dairy, fruits and vegetables.
Types of Carbohydrates
Carbohydrates can be broken down into two different categories: simple and complex. Simple carbohydrates, such as fructose or sucrose, are quickly broken down and absorbed in your body. Complex carbohydrates, like maltose and lactose, take longer for your body to break down because they consist of several sugars bonded together. Fiber is a specific type of carbohydrate that cannot be broken down or absorbed in your body. In the digestive tract, fiber helps move food along, keeping you regular and giving you a sense of satiety.
Complex Carb Foods
Filling your diet with complex carbohydrates means you need to consume foods in their whole and natural state instead of foods that are heavily processed. Whole-grain foods contain all three parts of the kernel: germ, endosperm and bran. These types of foods include wheat bread, brown rice, quinoa and popcorn. Instant oatmeal is processed so it cooks quickly. Replace your morning serving of instant oatmeal with old-fashioned oats or a cold cereal that lists a type of whole grain as the first ingredient. Beans and lentils are also slowly digested complex carbohydrates.
Benefits of Complex Carbohydrates
Complex carbohydrate foods have several benefits for your overall health. These foods can aid in weight loss or maintenance. Whole-grain foods, rich in complex carbs and fiber, take longer for you to chew, allowing you to register that you are full sooner in your meal. This may prevent overeating, explains MayoClinic.com. Additionally, because it takes an extended period of time for your body to break down complex carbs, foods sit in your digestive tract for awhile, keeping you full hours after eating. For diabetics, replacing simple carbs with complex carbs may be especially beneficial. Foods rich in complex carbohydrates keep your blood sugar stable for a while during digestion, while refined grain foods and simple carbs can cause a sudden surge and drop in blood sugar.
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