Carbohydrates are a key source of nutrients in your diet and they provide much of the energy required for physical activity and proper organ function. While many dieters associate carbohydrates with starches and sugars that can add calories to a diet, complex carbohydrates such as whole grain foods, fruits, and vegetables all offer beneficial nutrients and fiber to your daily diet.
Daily Carbohydrate Intake
Your daily caloric intake should contain from 45 percent to 65 percent carbohydrates, and you should emphasize your intake of natural carbohydrates such as whole grains and vegetables. The body converts these foods to glucose, which provides the bulk of your energy. When your carbohydrate intake is reduced below the recommended daily allowance, you may experience marked fatigue and hunger.
Recommended Carbohydrates
Whole grain breads, cereals, pastas, and brown rice are all very nutritious sources of carbohydrates. In addition, fresh fruits and vegetables offer nutrient-rich carbohydrates that also are rich in fiber. Meals should incorporate foods such as wheat breads, oatmeal and vegetables such as spinach, kale, broccoli, asparagus, and mixed lettuces. Fruits such as bananas, apples, berries, and citrus are also rich in natural sugars and fiber.
Carbohydrates to Limit or Avoid
When you are attempting to control carbohydrates in your diet, you should avoid food with added sugars and starches. Prepared baked goods, candies and sodas should be carefully restricted in your diet. Sugar, in general, should be limited to no more than 10 percent of your daily caloric intake. Foods made from refined white flours, such as white breads, pastas, or cereals, should be avoided, as should juices, sauces, or condiments with additives such as corn starch or corn syrup.
Expert Insights
A wide variety of weight loss programs focus on lowering carbohydrate consumption to encourage weight reduction and fat loss. Critics of these plans note that there is little conclusive evidence that low-carb diets lead to lasting weight control. A healthy diet with a balanced intake of healthy, natural carbohydrate selections is likely the best approach for long-term weight management plans.
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