Carbs 101

Over the last couple of years, carbohydrates have become one of the most hotly debated topics in nutrition. Unfortunately, all the media hype has resulted in the spread of misinformation and the labeling of all carbohydrates as “bad.” It only takes a quick review of the basics to separate fact from fiction and to learn that all carbs are not created equal.

What are carbohydrates anyway?

The word “carbohydrate” is a broad term used to describe a large number of different compounds that are all composed of carbon, hydrogen, and oxygen. The main forms of carbohydrates are called monosaccharides, disaccharides, polysaccharides, and fiber.

Why do you need carbs?

Carbohydrates are a critical source of fuel for your brain, red blood cells, and muscles, providing 4 calories per gram. In the body, carbohydrates are broken down to glucose, which is used to generate energy. Not eating enough carbohydrates forces your body to make glucose from other body tissues, primarily muscle protein. In addition, fiber is a form of carbohydrate that aids intestinal health, can help lower cholesterol, and can help manage blood sugar levels.

Simple versus complex

In general, sugars are referred to as simple carbohydrates and starches as complex carbohydrates. Simple carbs are so named because they are made up of monosaccharides and disaccharides, which are simple molecules. Complex carbs get their name from the fact that they are made up of polysaccharides, which are much bigger, more complex molecules.

How many carbs should I eat?

Although the exact amount of carbohydrates needed to reduce disease risk is unknown, the Institute of Medicine recommends that carbohydrates provide a range of 45 to 65% of your calories per day, with no more than 25% coming from added sugars. In addition, the IOM recommends that both children and adults eat at least 130 grams of carbohydrates per day to ensure that the brain has enough energy to function. If you are following an extremely low-carb diet, you may not be getting enough carbohydrates.

Choosing healthy carbohydrates

When choosing carbs, quality is the name of the game. Let’s face it, carbohydrates in whole grains, fruits, vegetables, beans, and peas do not cause obesity. In fact, these foods provide healthy carbs and are wonderful sources of many important vitamins, minerals, dietary fiber, and phytochemicals. On the flip side, be sure to manage your added sugar or refined carbohydrate intake. High sugar diets can make it difficult to get enough essential nutrients.