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CarbohydratesDefinition Carbohydrates are one of the main dietary components. This category of foods includes sugars, starches, and fiber. Function The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Your liver breaks down carbohydrates into glucose (blood sugar), which is used for energy by the body. Food Sources Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the particular food source and reflects how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars while complex carbohydrates have three or more. Examples of single sugars from foods include fructose (found in fruits) and galactose (found in milk products). Double sugars include lactose (found in dairy), maltose (found in certain vegetables and in beer), and sucrose (table sugar). Honey is also a double sugar, but unlike table sugar, contains a small amount of vitamins and minerals. (NOTE: honey should not be given to children under 1 year old.) Complex carbohydrates, often referred to as "starchy" foods, include:
Side Effects
Recommendations For most people, between 40% and 60% of total calories should come from carbohydrates, preferably from complex carbohydrates (starches) and naturally occurring sugars. Complex carbohydrates provide calories, vitamins, minerals, and fiber. Foods that are high in processed, refined simple sugars provide calories, but they have few nutritional benefits. It is wise to limit such sugars. To increase complex carbohydrates and healthy nutrients:
For information about how many servings are recommended see the food guide pyramid. Here is a sample 2,000 Calorie menu of which 50-60% of the total calories are from carbohydrates.
Illustrations
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