A Beginner's Guide to Carbohydrates

What are carbohydrates?

Carbohydrates are one of the three macronutrients that your body needs for energy, along with protein and fat. They are made up of carbon, hydrogen, and oxygen atoms. Carbohydrates are found in a variety of foods, including fruits, vegetables, grains, dairy products, and sugary drinks.

Types of carbohydrates

There are two main types of carbohydrates: simple and complex.

• Simple carbohydrates are broken down quickly by the body and provide a quick burst of energy. Examples of simple carbohydrates include sugar, honey, and white bread.

• Complex carbohydrates take longer to break down and provide a more sustained release of energy. Examples of complex carbohydrates include whole grains, fruits, and vegetables.

Why are carbohydrates important?

Carbohydrates are the body's main source of energy. They are used to fuel your brain, muscles, and other organs. Carbohydrates also help to store energy in the liver and muscles for later use.

How much carbohydrates should I eat per day?

The amount of carbohydrates you need per day depends on a number of factors, including your age, activity level, and overall health. However, the Dietary Guidelines for Americans recommend that adults get 45-65% of their daily calories from carbohydrates.

How to choose healthy carbohydrates

When choosing carbohydrates, it is important to focus on complex carbohydrates over simple carbohydrates. Complex carbohydrates are more nutritious and provide a more sustained release of energy. Some good sources of complex carbohydrates include:

• Whole grains: oats, brown rice, quinoa, whole-wheat bread and pasta

• Fruits and vegetables: all fruits and vegetables are good sources of complex carbohydrates, but some especially good choices include bananas, sweet potatoes, and berries

• Legumes: beans, lentils, and peas

It is also important to limit your intake of processed carbohydrates, such as white bread, sugary drinks, and candy. These foods are high in simple carbohydrates and low in nutrients.

Tips for eating healthy carbohydrates

Here are some tips for eating healthy carbohydrates:

• Choose complex carbohydrates over simple carbohydrates.

• Limit your intake of processed carbohydrates.

• Include a source of carbohydrates at every meal.

• Pair carbohydrates with protein and healthy fats to slow down digestion and help you feel full.

Conclusion

Carbohydrates are an important part of a healthy diet. By choosing complex carbohydrates over simple carbohydrates and limiting your intake of processed carbohydrates, you can ensure that you are getting the energy and nutrients you need.

A Beginner's Guide to Carbohydrates