The Purpose of Carbs

Reading the daily health news may give you the impression that carbohydrates have no real role in a healthy diet. Grocery store shelves are stocked with low-carb options and restaurants offer a wide range of low-carb or no-carb fare. Far from being a weight-loss villain, carbohydrates are an essential nutrient found in a wide range of healthy foods. Carbohydrates provide the body with energy, help regulate insulin levels, and are a source of dietary fiber.

Energy

Carbohydrates are the primary energy source for the body, particularly the brain and the nervous system. The enzyme amylase breaks carbohydrates down into the simple sugar glucose. Glucose is the primary energy provider for cells in living organisms including humans. Glucose can be used immediately or stored in the liver and muscles as glycogen. As blood glucose levels drop, glycogen can quickly be converted to glucose. If there is too much glucose in the body, it may also be converted to fat for long-term storage.

Blood Sugar Levels

The human body functions best when blood glucose levels remain in a particular range. Carbohydrates can help your body stay in that range. Simple carbohydrates have one or two sugars as part of their structure. This simple structure means it is easier for the body to break them into glucose quickly. Examples include sucrose, dextrose and maltose. Complex carbohydrates contain more elaborate structures of sugars know as polysaccharides. These sugars take longer for the body to break down into glucose. Complex carbohydrate containing foods take longer to break down, which can assist in keeping blood sugar levels regulated.

Dietary Fiber

Fiber plays several roles in the body. Insoluble fiber, or roughage helps the body produce bulky stools and move food through the system. This fiber also helps produce microflora in your intestine to aid colon health. The other form of fiber is the soluble form. When dissolved in water, this fiber converts to a gel which helps the body regulate cholesterol and blood sugar levels. Fiber can aid in weight loss. Foods high in fiber can take longer to digest. This can lead to feeling more full for a longer period of time.

Moderation

As with all foods, overconsumption of carbohydrates can lead to weight gain and obesity. The key is moderation. Registered dietitian Nancy Clark recommends that your diet contain 50 to 55 percent of total calories from carbohydrates, with a focus on complex carbohydrates from whole food sources.