Carbohydrates are a major source of fuel and should constitute the majority of the calories that you consume. Although all types of carbohydrate supply energy, the complex carbohydrates combined with fiber or protein contained in legumes, fruits, vegetables, lean dairy products and whole grains are better for you than the simple carbohydrates and fats in pastries and candy.
Carbohydrates, Proteins and Fats
The calories in your diet should consist of 45 to 65 percent carbohydrates, 10 to 35 percent protein and 20 to 35 percent fat. In other words, if you typically consume 2,000 calories in a day, 900 to 1,300 of those calories should be derived from carbohydrates, which is equivalent to 225 to 325g of carbohydrates a day.
Uses of Carbohydrates
Carbohydrates are converted to glucose by your body. All of your muscles and tissues, including your heart depend on glucose for energy. Your nerves and brain also require glucose to function properly. Fiber is a type of carbohydrate important for your digestive system because it helps move waste.
Simple Carbohydrates
Carbohydrates consist of one or more of three types of sugar molecules. The simple sugars, or monosaccharides, are glucose, fructose, and galactose. Two sugar molecules combined together are called disaccharides. Common disaccharides include sucrose, which is found in fruits, vegetables and table sugar; lactose, which is found in milk; and maltose, which is formed by breakdown of starches. Monosaccharides and disaccharides are both "simple carbohydrates." When they occur naturally in fruits, vegetables and milk, they can be part of a healthy diet, but when they are refined and used to sweeten high-fat foods like pastries and soft drinks, they should be avoided.
Complex Carbohydrates
Starch and fiber are complex carbohydrates known as polysaccharides, which means they are composed of chains of three or more sugar molecules. These are what are popularly known as "good carbs." They are found in whole grains, legumes and vegetables, all foods that are nutritious and promote the sort of satiety, which may contribute positively to weight loss diets.
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