Carbohydrates are one of the body's three essential macronutrients, along with fat and protein. Although some diets advocate eliminating most carbs from your diet, most people should worry more about the quality of carbs as opposed to quantity. Always consult your doctor if you have questions about your carbohydrate intake, and avoid diets that radically limit carbs unless your physician recommends them.
Simple Carbohydrates
All carbohydrates are composed of sugars. Carbohydrates made of one or two sugar molecules are known as simple carbohydrates. Examples of simple carbohydrates include fruit sugar, corn and grape sugar and table sugar. Simple carbs' composition allows the body to absorb them rapidly. They often get a bad rap because a variety of unhealthy foods like candy and soda are loaded with simple sugars. However, as noted by the Nemours Foundation, many healthy foods like fruit and milk contain simple sugars.
Complex Carbohydrates
Complex carbohydrates, also known as starches, consist of three or more sugar molecules. Grain products like pasta, rice, bread and crackers all are rich in complex carbohydrates. Although it is a nutritional commonplace that complex carbohydrates are healthier than simple carbs, this is not always the case. As noted by the Harvard School of Public Health, some food sources of complex carbohydrates, such as white bread, cause rapid spikes in blood sugar, which means that they have a high glycemic index, or GI. Diets that contain excessive amounts of high GI foods may contribute to the development of Type 2 diabetes, heart disease and weight problems.
Fiber
Technically, fiber is a type of complex carbohydrate. However, its unusual qualities and important health benefits make it stand out from other types of carbs. Unlike most carbs, which the digestive system breaks down into sugar molecules, fiber travels through the digestive system without breaking down. During this process, fiber helps regulate blood sugar and decreases the amount of bad cholesterol present in the bloodstream. Oatmeal, nuts, seeds, fruits, vegetables and whole grain products are all fiber-rich foods.
Recommendations
As noted by the Centers for Disease Control and Prevention, 45 to 65 percent of your total calorie intake should come from carbohydrates. For a 2,000 calorie diet, this amounts to between 900 and 1,300 calories. Experts also recommend consuming 14 g dietary fiber per 1,000 calories each day. For example, if you consume 2,000 calories per day, you need 28 g fiber. Although fiber supplements are available, you should obtain most of your daily intake from food sources and use supplements only if your doctor recommends it.
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