The Truth about Carbohydrates
Carbohydrates are an essential part of a healthful diet. Medical experts recommend that carbohydrates form between 45 to 65 percent of your daily calorie intake.
Instead of thinking of all carbohydrates as being bad, it is instead preferable to think of carbohydrates in two categories:
· "everyday" carbohydrates, and,
· "sometimes" carbohydrates.
"Everyday" carbohydrates are the carbohydrates that are found in vegetables, fruits, and whole grains. Things like whole wheat bread, brown rice, whole grain crackers, whole grain pastas, fresh fruit, and fresh vegetables should be eaten everyday. White breads, white rice, and white crackers are still good for you, but they don't contain the same nutrients as their whole grain counterparts, and they are easier for your body to digest, which means that they provide more calories.
"Everyday" carbohydrates also include dietary fiber, which is composed of non-digestible carbohydrates and lignin from plants. Diets rich in dietary fiber have been shown to have a number of health benefits, including decreased risks of coronary heart disease, type 2 diabetes, and bowel and colon issues.
"Sometimes" carbohydrates are the carbohydrates that are found in refined and processed foods such as baked goods, candy, sodas, ice cream, and even "fat free" items, like hard candy. These items should be limited to an occasional indulgence and should not be a regular or big part of your daily diet.
"Sometimes" carbohydrates also include sugars and starches, which supply energy to the body in the form of glucose, which is the only energy source for red blood cells and is the preferred energy source for the brain, central nervous system, placenta, and fetus. Sugars can be naturally present in foods (such as the fructose in fruit or the lactose in milk) or they can added to the food (for example, from processed sugar cane). Added sugars, also known as caloric sweeteners, are sugars and syrups that are added to foods at the table or during processing or preparation (such as high fructose corn syrup in sweetened beverages and baked products). Although the body's response to sugars does not depend on whether they are naturally present in a food or added to the food, added sugars supply calories but few or no nutrients.
Consequently, it is important to choose carbohydrates wisely.
Foods in the food groups lower down in the food pyramid provide "everyday" carbohydrates, such as fruits, vegetables, grains, and milk – and they are also important sources of many nutrients. Choosing plenty of these foods, within the context of a calorie-controlled diet, can promote health and reduce the risk of various health issues.
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