Carbohydrates swing back and forth in the culture from being the darling to the demon in the quest for health and good nutrition. The truth falls somewhere in the middle, with good sense, knowledge and moderation being the most important concepts when talking about the nutrient that provides our bodies with the best source of energy.
Significance of Carbohydrates
The best sources of carbohydrates are fruits, vegetables, whole grains, milk and beans. These foods provide more than just energy. They are also carriers for valuable vitamins, minerals and phytonutrients that fuel the thousands of tiny biochemical reactions that go on in the body every day. Good selections chosen in moderation are the primary fuel for the brain and nerves. They provide energy for daily endeavors. But in excess, they provide empty calories, contributing to obesity and chronic diseases such as diabetes, heart disease and certain cancers.
Types of carbohydrates
Carbohydrates come in two varieties: simple and complex. The most valuable carbohydrates, such as fruits and whole grains, may be either simple or complex in structure and function, but they have one particularly valuable trait in common: They have more than one role to play in the body. Less-healthy carbohydrates--such as white bread, soft drinks and other highly processed carbs--have less to offer and contribute to disease and obesity, particularly when overeaten.
Simple Carbohydrates
Simple carbohydrates are quickly digested and absorbed sugar. Look for fruit sugar, corn syrups, milk and refined table sugar on a food label. These are the most basic form of energy for the body. While fruit sugar (fructose from fruit) has a less dramatic impact on blood sugar levels than regular sugar (glucose), it is all energy to your body, and it will either use it or save it for later. Storage can be in your muscles and liver for quick release, or long term as fat on your hips or in your blood as triglycerides.
Complex Carbohydrates
Complex carbohydrates require more to break them down. Your body has to work harder to utilize the nutrients and energy load. Whole grain breads and cereals, starchy vegetables and legumes are all good examples. The glucose molecules are linked together, need to be separated and often have indigestible carbohydrates such as fiber in them. Packed with vitamins such as selenium, potassium and magnesium, they have the added benefit of helping you feel full longer so it is more difficult to overindulge. Examples of whole grains include bulgur (cracked wheat), brown and wild rice, millet, oatmeal, high fiber cereals, whole wheat pasta and even popcorn.
Recommendations for Carbohydrate Intake
Carbohydrates should make up 50 percent to 60 percent of an adult's total daily intake, through six to eight servings of whole grains, 1 1/2 to 2 cups of fruits and 2 cups of vegetables every day. Eating beans instead of meat once or twice a week is an excellent way to incorporate more whole grains into your diet. The American Heart Association recommends limiting the amount of total added sugar to around 6 tsp. (100 calories) for women and 9 teaspoons (150 calories) for men daily. When trying to incorporate more whole grains into your diet, think minimally processed, and, if there is a food label available, 3 grams of dietary fiber per serving.
Member Comments