Carbohydrates, including sugars, starches and fiber, provide the primary source of energy for your body. A wide variety of foods provide carbohydrates, including grains, legumes, fruits, vegetables, dairy products and processed/packaged foods. Some carbohydrates contribute to overall health while others may have adverse effects.
Percentage of Calories
Carbohydrates have about 4 calories per gram. Calories from carbohydrates should account for 45 to 65 percent of your daily calorie intake, according to MayoClinic.com. For example, if you follow a 1,500-calorie diet, you should get 675 to 975 calories from carbohydrates -- or about 169 to 244 g.
Fiber
The Harvard School of Public Health recommends that adult women get at least 20 g of fiber per day, and adult men at least 30 g per day. Fiber, a non-digestible carbohydrate found in fruits, vegetables, legumes and whole grains, provides a feeling of fullness with fewer calories, helping you to control your caloric intake and manage your weight. Diets rich in fiber promote healthy digestion and reduce the risk of constipation and diverticular disease. A high-fiber diet may also reduce your risk of heart disease and diabetes, notes the Harvard School of Public Health.
Added Sugar
Excessive sugar intake can contribute to weight gain, increasing the risk for heart disease and obesity-related disorders. The American Heart Association or AHA recommends strictly limiting your consumption of added sugars, including those found in soft drinks, candy, cookies, cakes, desserts and other packaged and processed foods. Women should eat no more than 100 calories, or about six teaspoons, of added sugar per day, and men no more than 150 calories, or nine teaspoons, per day, says the AHA. Naturally occurring sugars in fruits and milk do not count toward this limit.
Choosing Healthy Carbohydrates
Nutrient-dense whole grains, vegetables, fruits and beans provide the best sources of carbohydrates, according to the Harvard School of Public Health. These foods typically have a lower glycemic index than refined grains and processed foods, meaning they have a gentler impact on your blood sugar. These foods also provide important vitamins, minerals and phytonutrients.
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