Carbohydrates (Carbs)

Carbohydrates (Carbs)

Carbohydrates are the body’s preferred source of energy.Some of our cells (like our brain and red blood cells) can ONLY use carbohydrates for energy.Because of their vital role, most of our daily Calories should come from carbohydrates.But, the exact amount you personally need varies anywhere between 45 and 65% of total Calories, depending on your individual health and fitness needs.For most active, healthy college students, 55-60% of total Calories from carbohydrates is a reasonable goal.

Someone with diabetes or insulin resistance may enjoy better blood sugar control with a lower (i.e. 45%) carbohydrate eating plan.People with these conditions can't handle carbohydrate as well, especially if they are not physically active or they are obese.

Endurance athletes, such as those preparing for the LA marathon, may train and compete better if they consume 65% of total Calories from carbohydrate (or even up to 70% of total Calories from carbohydrate a few days before the race if carbohydrate loading).A higher carbohydrate intake will help maximize their muscle carbohydrate (or glycogen) stores and, as a result, help increase their endurance.

Carbohydrates can be classified into two general categories based on their chemical structure: simple carbohydrates (or sugars) and complex carbohydrates (or starches).

1.  Simple carbohydrates (sugar)
Much of the sugar Americans consume comes from what is added to processed foods (such as cookies, cakes, muffins, ice cream, candies, breakfast cereals, sports bars, and especially sodas).  The most common form of added sugar is plain white table sugar (or sucrose). Other sugars that are added to foods include molasses, honey, high fructose corn syrup, and fruit juice concentrate.  Read labels to identify these sources.

SIMPLE CARBOHYDRATE (SUGAR)
Added sugars (added to sodas, breakfast cereals, baked goods, frozen desserts, candies, and othersweets) 
White table sugar  (100% sucrose)
Molasses (Syrup left over from refining sucrose from sugar cane)
Brown sugar  (white sugar with molasses added)
Honey (Concentrated solution of fructose and glucose)
High fructose corn syrup (Fructose, glucose, and maltose)
Concentrated fruit juice sweetener (Concentrated syrup of dehydrated fruitjuice) 
Naturally occurring sugars (found in fruits,vegetables, and milk) 
Fruit sugar (fructose)
Milk sugar (lactose) 



2.  Complex carbohydrates (starch)
Complex carbohydrates are in foods such as bread, cereal, rice, pasta, tortillas, crackers, pretzels,beans,and starchy vegetables (like potatoes, peas, corn, and yams).Because whole pieces of fruit have fiber (unlike fruit juices or fruit juice concentrate sweeteners), they too can be considered complex carbohydrates.

COMPLEX CARBOHYDRATE (STARCH)
Refined, processed foods (low fiber) 
“Enriched wheat flour” breads and cereals
White rice 
White pasta
Instant potatoes and French fried potatoes

Whole foods (high fiber)
Whole wheat or grain” breads and cereals
Oats
Brown and wild rice
Whole wheat pasta
Beans and peas
Whole vegetables
Whole pieces of fruit

1. Most Americans are choosing lots of refined, sugary, Calorie-rich (but nutrient-poor) carbohydrates like soda, candy, white bread products, white rice, and processed French fried potatoes.

2. A healthy eating plan consists of 45-65% of mostly high quality, wholesome carbohydrates (including whole wheat bread, brown rice, oats and other whole grains, beans, vegetables, fruits, and low fat milk foods). 

3. That doesn’t mean that it’s “bad” to eat sweets or processed foods once in a while or even every day.  There are no “good” or “bad” foods.  Balance is key.  

4. For instance, white rice or white pasta is not “bad” if you’re eating it with high fiber vegetables and a good source of lean protein.  The whole meal is rich in fiber.  And, the protein and fat in the meal help slow down how fast the carbohydrate is digested and absorbed, so the result is a lower insulin response.

5. Further, if you’re active and spending many Calories a day, you can afford to enjoy some “empty Calories” in your diet.  It’s all about balance and moderation!