Carbohydrates are a large group of sugars, starches, cellulose, and gums that contain carbon, hydrogen, and oxygen in similar proportions.

Their main function is to provide fuel and energy for the body, especially the brain and central nervous system. The body breaks down these starches and sugars into glucose which the body uses as its primary source of fuel.

Despite the myth perpetuated by many fad diets, carbohydrates are an important part of a balanced and healthy diet. The Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates is 45 to 65 percent of total calories.  

As important as the amount of carbs eaten is, the key to healthy eating of carbohydrates is to emphasize complex carbohydrates.  These foods are high in bran, whole grains, and fibers, such as whole wheat pasta, brown rice, and whole grain breads. Beans and legumes contain both carbohydrates and protein, and colorful potatoes are other good sources of carbohydrate energy.  Complex carbohydrates are a good source of vitamins, minerals, and fiber, and these time-release capsules of glucose provide the body the energy it needs to function at its peak levels.

Fruits and vegetables also belong to the carbohydrate family.  Focusing on colorful, fresh/frozen options for maximum fiber, vitamins and longer-lasting energy is ideal.

Carbohydrates from white bread, white rice, pastries, candies, sugared sodas, and other highly processed foods are thought to contribute to weight gain and interfere with weight loss due to their quicker digestion and inability to sustain a sense of fullness. These easily digested (simple) carbs don’t contain the bevy of nutrients and fiber found in complex carbs.   

Complex Carbohydrates to focus on

• Whole grain cereals, bread, tortillas
• Whole wheat pasta
• Brown rice, whole grains, and ancient grains
• Colorful potatoes (sweet potatoes, yams, gold, or red potatoes)
• Beans, legumes
• Colorful fresh fruits and vegetables

A Few Tips for Adding Good Carbohydrates to Your Diet:

• Start the day with whole grains. If you’re partial to hot cereals, try old-fashioned or steel-cut oats. If you’re a cold cereal person, look for one that lists whole wheat, whole oats, or other whole grains first on the ingredient list. Top these with fresh seasonal fruits for sweetness, flavor and a nutrient and fiber boost!
• Use whole grain breads for lunch or snacks. Check the label to make sure that whole wheat or another whole grain is the first ingredient listed.
• Bag the mash… Instead, try sweet potatoes, brown rice or even “newer” grains like bulgur, wheat berries, millet, or hulled barley as side dishes with your meals.
• Pick up some whole wheat pasta. If the whole grain products are too chewy for you, look for those that are made with half whole-wheat flour and half white flour.  Thin whole wheat spaghetti has a ‘bite’ similar to white flour spaghetti and is a great way to start!
• Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein.
• Don’t forget the fruits and veggies.  Colorful fruits and veggies should make up ½ of your plate for a meal loaded with good nutrients and long-lasting energy!