How Are Carbohydrates Helping Our Body?

The "2010 Dietary Guidelines for Americans," produced by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, advises that between 45 and 65 percent of the calories you consume eat day come from carbohydrates. Unfortunately, eating too many of the wrong carbohydrates or too little of the right carbohydrates may cause negative health effects.

Types of Carbohydrates

People often refer to carbohydrates as complex carbs and simple carbs. Complex carbs are legumes, whole grains and starchy vegetables. Simple carbs are refined grains, sweeteners added to foods and naturally occurring sugars, such as those found in milk, some fruits and non-starchy vegetables. The "2010 Dietary Guidelines for Americans" recommends consuming at least half of your carbohydrates in the form of complex carbohydrates. Consuming too many simple carbohydrates, especially refined grains and sugars added to foods, may cause weight gain and increase your risk of diabetes and heart disease.

General Carbohydrate Function

Your body breaks carbohydrates down into glucose, which the cells throughout your body use for their primary source of energy. Glucose is the only source of energy your brain and central nervous system uses. Your body uses hormones, such as insulin, to help ensure adequate amounts of glucose reach your cells, tissues and organs. However, if you have too much glucose in your bloodstream, your body turns it into glycogen for storage in your liver and muscles for later use. When you do not consume adequate amounts of carbohydrates, your body turns to the stored glycogen to produce glucose. This process takes longer and affects your ability to function optimally.

Fiber Function

Complex carbohydrates provide your body with fiber, in addition to glucose. Fiber, described as a non-digestible carbohydrate, helps regulate your bowel movements, decrease your cholesterol levels and minimize blood sugar spikes. Fiber-dense foods include legumes, nuts, seeds, 100 percent whole-grain foods, raspberries, pears, artichokes, apples, broccoli, peas, turnip greens, sweet corn and Brussels sprouts. The "2010 Dietary Guidelines for Americans" state that most women need around 25 g of fiber and most men need around 38 g of fiber each day.

Consequences of Low-Carb Diets

Any diet such as a very restrictive low-carb diet that requires you to avoid entire groups of food may have a negative effect on your health. Foods containing natural carbohydrates such as whole grains, milk, fruits and vegetables provide your body with vital vitamins, minerals and phytochemicals. Without these nutrients, your body experiences nutritional deficiencies that may interfere with the health of all the systems in your body, including the immune system and central nervous system. Common side effects of low-carb or no-carb diets include headaches, fatigue and constipation. Consult your doctor before starting a restrictive low-carb diet or a no-carb diet.