Carbohydrates are an essential part of a well-balanced diet. Proponents of no-carbohydrate or very-low-carbohydrate diets argue that one weight-loss secret is to eliminate carbohydrates from the diet. However, not all carbohydrates are equal in terms of their nutritional value. Poor carbohydrate choices --- including sugary beverages and highly processed refined foods, when consumed in excess -- can have negative effects on health and wellness. Good carbohydrate choices -- including whole grains, beans, fruits and vegetables -- provide fiber, vitamins and minerals, and fuel the body needs for daily functioning.
Energy Production and Two Types of Carbs
Carbohydrates provide energy to your body's cells, tissues and organs. According to The National Academies Press, carbohydrates are the brain's only fuel source. When carbohydrates are eaten, the body converts them to glucose. The body immediately can use glucose for energy or store it in the liver and muscles for later use. Carbohydrates are classified as simple or complex.
Simple Carbohydrates
Sugar found in fruits, certain vegetables and milk are "naturally occurring," simple carbohydrates. Other simple carbohydrates are "added sugars." These include foods where sugar has been added during preparation and processing. Foods with added sugar include cakes, cookies, soda, candy and pancake syrup. Added sugar has no nutritional value and, when consumed in excess, contributes to weight gain and the development of chronic diseases.
Complex Carbohydrates
Complex carbohydrates are found in starches and dietary fiber. Starches include bread, pasta and cereals. Some dietary fiber sources include nuts and seeds, oatmeal, beans, peas, whole wheat and brown rice. It takes the body longer to break down complex carbohydrates to create glucose. For this reason, a diet including complex carbohydrates helps to reduce feelings of hunger. Dietary fiber cannot be broken down into glucose and passes through the body undigested. Consuming dietary fiber helps enhance digestive health.
How Much Is Enough
A well-balanced diet includes 45 to 65 percent of total calories from carbohydrates -- preferably complex carbohydrates. Additionally, the Centers for Disease Control and Prevention recommends you consume 14 grams of dietary fiber for every 1,000 calories. Online calorie counters like LiveStrong.com's MyPlate can help you keep track of carbohydrates and dietary fiber consumed.
References
- Harvard School of Public Health: Carbohydrates -- Good Carbs Guide the Way
- MedlinePlus: Carbohydrates
- "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids"; Food and Nutrition Board; 2005
- FamilyDoctor.org; Added Sugar -- What You Need To Know; January 2010
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