Carbohydrates
Carbohydrates have received a bad reputation in recent years due to fad diets promoting no-carb and low-carb meal plans. The truth is our bodies need carbohydrates since carbs are broken down to glucose, which is the primary fuel source for our cells. Some carbohydrates are certainly healthier than others, so the trick is Choosing Healthy Carbs.
Daily Intake
On average, carbohydrates provide 4 kcal of energy per gram. Recommended intake is 45% to 65% of daily calories or 4 to 11 servings daily. Carbohydrates can be found in bread, pasta, grains, dairy products, fruit, vegetables, beans, sweets and pastries. See Table 1 for typical serving sizes.
Table 1: Typical carbohydrate serving sizes
Types of carbohydrates. Sugars are the basic building blocks of carbohydrates and are combined in various numbers and configurations (i.e., branching versus straight chains) to create different forms.
Monosaccharides: glucose, fructose
Disaccharides: sucrose, lactose
Polysaccharides: fiber, starches
Simple sugars like mono- and disaccharides require minimal digestion so they enter the blood stream quickly and provide immediate energy, but this energy does not last. Some polysaccharides, like processed starches, also require minimal digestion. More complex polysaccharides, such as whole grain, unprocessed and high fiber carbohydrates require more digestion and provide sustained energy, resulting in a sense of satiety.