Carbohydrates
provide your body with glucose which is necessary for all cellular processes
and provide your body with 4 calories per gram; they are also your body’s
primary source for immediate energy. Excess glucose can be immediately
used for energy with some stored as glycogen in the liver and muscles
short term; when this storage limit is reached, the excess carbohydrates
are converted to fat. Carbohydrates also provide essential vitamins and
minerals which help to prevent cancer, heart disease, and other chronic
illness. The key is the source of the carbohydrates.
Simple Carbohydrates – provide your body with instant
energy, but it is not long-lasting. These carbohydrates include simple
sugars and starches and are considered to have low nutrient density.
They cause a surge of insulin which causes your blood sugar levels
to drop. This drop in blood sugar can trigger the brain to issue hunger
signals and therefore cause you to overeat.
Complex Carbohydrates – are considered to be high
nutrient density foods and are released into your bloodstream more
slowly and take longer to digest, so they contribute to a sense of
fullness. They also do not trigger a rapid release of insulin. Examples
of complex carbs are: vegetables, most fruits, and high-fiber, whole-grain
breads. Fiber is critical for intestinal health and weight loss.
For more information on whole grains, visit the Whole
Grains Council.
Recommended Carbohydrate Intake:
The Dietary Reference Intakes Report issued by the Institute of Medicine in 2002 recommended that Americans get the majority of their calories a day from carbohydrates. Keep in mind that the IOM report was designed for normal weight individuals; overweight people need far less.
- Adults should get 45 percent to 65 percent of their calories from carbohydrates.
- The minimum amount of carbohydrate that children and adults need for proper brain function is 130 grams a day.
- Added sugars should make up no more than 25 percent of total calories consumed.
Sources: Institute of Medicine; Dietary Reference Intakes for Macronutrients, National Academies Press, Washington DC 2002
