How Much We Need Carbohydrate

The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 kilo calories a day, between 900 and 1,300 kilo calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.

Do carbohydrates make you fat?

Eating too much will lead to weight gain, regardless of what foods you get your energy from. Yet while low carb diets have had much publicity, gram for gram carbohydrates contain less calories than fat, protein and alcohol:

• 1g carbohydrate contains 3.75 calories.
• 1g protein contains 4 calories.
• 1g fat contains 9 calories.
• 1g alcohol contains 7 calories.

Choosing Carbohydrates Wisely

Carbohydrates are an essential part of a healthy diet, and they also provide many important nutrients. Still, not all carbs are created equal. Here's how to make healthy carbohydrates work in a balanced diet:

• Start to put the good carbs into your body: Complex Starchy and fibrous carbs that have not been altered or processed
• Emphasize fiber-rich fruits and vegetables. Aim for whole fresh, frozen and canned fruits and vegetables without added sugar. Also, whole fruits and vegetables add fiber and water in bulk, which help you feel fuller on fewer calories.
• Choose whole grains. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium, than are refined grains. Refined grains go through a process that strips out parts of the grain — along with some of the nutrients and fiber.
• Stick to low-fat dairy products. Milk, cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions, though, to help limit calories and saturated fat. And beware of dairy products that have added sugar.
• Eat more beans and legumes. Legumes, which include beans, peas and lentils, are among the most versatile and nutritious foods available. Legumes are typically low in fat; contain no cholesterol; and are high in folate, potassium, iron and magnesium. They also have beneficial fats and soluble and insoluble fiber. Because they're a good source of protein, legumes can be a healthy substitute for meat, which has more saturated fat and cholesterol.
• Limit added sugar. Added sugar probably isn't harmful in small amounts. But there's no health advantage to consuming any amount of added sugar. In fact, too much added sugar, and in some cases naturally occurring sugar, can lead to such health problems as tooth decay, poor nutrition and weight gain.
• Remember: If your goal is fat reduction, sugar is your worst enemy!

So choose your carbohydrates wisely. Limit foods with added sugars and refined grains, such as sugary drinks, desserts and candy, which are packed with calories but low in nutrition. Instead, go for fruits, vegetables and whole grains.

Carbohydrate

Carbohydrate is an organic molecules typically classified according to their structure. Structurally speaking, there are two types of carbohydrates: simple carbohydrate and complex carbohydrate.

Simple carbohydrates are smaller, more easily processed molecules known as mono- and disaccharides since they contain either one sugar molecule or two sugar molecules linked together and very few essential vitamins and minerals. Sugar is the simplest form of carbohydrates. Including table sugar, fruit juice, milk, yogurt, honey, molasses, maple syrup and brown sugar.

Complex carbohydrates, on the other hand, are called polysaccharides since they have more than two sugar groups linked together, packed with fiber, vitamins and minerals. Examples include Starchy carbohydrates - brown rice, baked and sweet potatoes, oatmeal, brown pastas and whole grains. And Fibrous carbohydrates include asparagus, broccoli, cauliflower, onions, mushrooms, spinach and peppers and can also be found in most varieties of dark green leafy vegetables.

Carbohydrates often get a bad rap, especially when it comes to weight gain. But carbohydrates aren't all bad. Because of their numerous health benefits, carbohydrates have a rightful place in your diet. Carbohydrates are necessary to your health, because every cell in your body uses them for energy. In fact, your brain can only use carbohydrates for energy.

Unfortunately, over-consumption of sugar, high-fructose corn syrup and other highly refined carbohydrates has been associated with a higher incidence of diabetes, cardiovascular disease, and even breast cancer. Eating refined carbs can, over time, result in almost uncontrollable sugar cravings. In fact, according to the World Health Organization, sugars and other simple carbohydrates are a leading factor in the worldwide obesity epidemic.

With the popularity of low-carb diets, many people are afraid to eat any carbohydrates. It is important to distinguish between the health-robbing effects of simple sugars and other carbs, and the health-giving properties of complex carbohydrates.

The Difference Between Complex Carbohydrate And Simple Carbohydrate

All carbohydrates form glucose when digested. Glucose is transported around the body via blood and taken into cells to be converted into energy.

The pancreas gland in your abdomen secretes the hormone insulin, which controls the uptake of glucose by your cells.

If you have any excess glucose, this is converted into glycogen – which is stored in the liver or in fat around the body. When your body needs more energy, a second hormone called glucagon is secreted by the pancreas. This converts the glycogen back into glucose, which is then released into your bloodstream for your cells to use.

This means the body's glucose (sugar) metabolism is a cycle of glucose, insulin and glucagon reactions.

• The slower the release of glucose and hormones, the more stable and sustainable the energy levels of the body.
• The more refined the carbohydrate, the faster the glucose is released into your blood. This can cause peaks and drops in your blood sugar level and less stable energy levels in the body.

 Complex carbohydrates provide a slower and more sustained release of energy than simple carbohydrates. Thus, they contribute to long-term good health, appetite control and sustained energy levels.

The chart below compares the glycemic response (i.e., the rise in blood glucose levels) between eating a high-GI food (glucose) and a low-GI food (beans). Notice how with glucose (red area), blood glucose rises quickly and peaks shortly after ingestion.