Carbohydrates are your body's source of glucose, which is the best fuel for the body. Carbohydrates exist in two forms - simple and complex. Complex carbohydrates should make up the majority of your calories, with a smaller amount coming from simple carbohydrates. Complex carbohydrates are long chains of glucose, which yield a slow release of glucose when digested. Complex carbohydrates provide fuel for about three to four hours.
Complex carbohydrates also provide fiber, a wide variety of vitamins and minerals and phytochemicals. Complex carbohydrates are found in breads, cereals, pasta, rice, beans, nuts, vegetables, and seeds. For maximum health benefits, focus on whole grains.
Simple carbohydrates are two molecule sugars that act to provide quick energy when digested in the body. This quick energy makes them a good choice for fast fuel, but they won't keep you satisfied for more than thirty to sixty minutes. Simple sugars are fruits, milk sugars, and the sugar found in candies and table sugar.
Contrary to popular opinion, carbohydrates only contribute to weight gain if you consume more of
them than you need. If you eat only the amount of carbohydrates you need to fuel your body, they
will be used for energy and they aren't stored as fat. Carbohydrates ONLY end up
as excess body fat when you eat them in excess, consuming more calories than you need, and this is
true with all three of the calorie nutrients.
Carbohydrate Key Points:
- Main source of fuel
- Two types: complex and simple
- Provide a variety of vitamins and minerals
- Found at the bottom of the Food Guide Pyramid
- Should equal at least fifty percent of daily calories
