Carbohydrates in our diet provide the energy we need to fuel our body. We get them primarily from grains, legumes, fruits and vegetables. Carbohydrates include starches, sugars and fibers. This is one of the essential ingredients in our food and should supply about half of our calorie intake daily. (The rest comes from proteins and fats.)
The word “carbohydrate” means that on a molecular level they are made from carbon, hydrogen and oxygen. Carbohydrates are divided between simple carbohydrates and complex carbohydrates. This is based on chemical structure and how quickly the energy is absorbed.
Simple carbohydrates have only one or two sugars and are quickly digested and absorbed. They can lead to spikes in blood sugar and are not particularly good for you. Examples are table sugar, corn syrup and fruit juice.
Complex carbohydrates have three or more sugars and take longer to digest. They provide a more sustained energy source and are better for you. Examples are potatoes, lentils, beans and whole-grain breads.
Though you get calories from proteins and fats as well as carbohydrates, you want your body to use proteins to build new muscles, while it uses carbohydrates as the fuel for muscle activity, including brain activity.
Fiber is another part of carbohydrates and is essential to digestion. Fiber is found primarily in fruits, vegetables, grains and legumes. A healthy amount of fiber in your diet helps reduce heart disease and diabetes. It is recommended that a person consume 14 gr of fiber for every 1,000 calories consumed.
Processed foods, such as cereals, pastries, candies, white rice and white bread are poor sources of carbohydrates as you get very little other nutrition for the calories that you consume. Good carbohydrate foods will give you fiber, vitamins and minerals as well as calories.
Here are some good, healthy sources of carbohydrates (and energy):
- whole grains
- fruits such as apples, berries and bananas
- vegetables such as potatoes, broccoli and carrots
- beans and legumes
- seeds and nuts
(My main source of information was from: https://www.livescience.com/51976-carbohydrates.html although there are many websites that will give you more information than in this article.)