Carbohydrates are a source of energy for your body. An enzyme called amylase breaks down carbohydrates into glucose, or blood sugar, which fuels the body. You get carbohydrates from the foods you eat. There are two types of carbohydrates: simple and complex. Foods containing one or two sugars are simple carbohydrates. Foods containing three or more sugars are complex carbohydrates.
Examples
A food is classified as either a simple or complex carbohydrate depending on how quickly the body absorbs and digests the sugars it contains. Fruits, vegetables, milk, dairy products and honey are examples of simple carbohydrates. Starchy foods such as whole-grain cereals and breads, legumes and starchy vegetables are examples of complex carbohydrates. Foods such as non-diet carbonated beverages, syrup, table sugar and candy are simple carbohydrates that contain no vitamins, minerals or fiber and are commonly referred to as "empty calories."
Weight Control
Extra glucose that the body does not need is stored for later use or is converted to fat. Therefore, eating more carbohydrates than the body needs can lead to weight gain unless you regularly exercise to burn off extra glucose. Keeping your daily carbohydrate intake within the recommended levels and sticking to complex carbohydrates, which are also a good source of fiber, instead of simple carbohydrates will help you fuel your body with the energy it needs and help you control your weight.
Recommended Intake
Carbohydrates should make up 45 to 65 percent of your total daily caloric intake, according to MayoClinic.com. This would be between 900 and 1,300 calories, or between 225 and 325 grams, for a person with a daily caloric intake of 2,000 calories.
Good Carbohydrates
Choose fresh or frozen fruits and vegetables, or canned fruits and vegetables without added sugars, instead of dried fruits or fruit juices. Select whole grains such as brown rice, wheat or bran cereals and breads and whole-grain pasta. Beans, lentils and peas are also good, low-fat carbohydrate choices that are also excellent sources of protein. Choose low-fat dairy products that will help you watch your calories and saturated fat as well as your carbohydrate intake.
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