What are carbohydrates?
Carbohydrates are sugars, starches, and fiber found in foods. They are the body’s main source of energy, especially for the brain. Many health experts recommend that carbohydrates make up a large part of a healthy diet, though the exact amount depends on your age, activity level, and health needs.
Three Main Types of Carbohydrates
- Simple Carbohydrates (Sugars)
- Made up of one or two sugar units.
- Examples:
- Fructose – found in fruit and honey.
- Sucrose – table sugar, made of glucose + fructose.
- Lactose – milk sugar, made of glucose + galactose.
- Digestion: Absorbed quickly, giving a fast energy boost.
- Complex Carbohydrates (Starches)
- Made of many sugar units bonded together.
- Found in vegetables, grains, beans, and peas.
- Digestion: Breaks down more slowly, providing a steady energy source.
- Fiber
- A type of complex carbohydrate that the body does not digest.
- Found in fruits, vegetables, whole grains, and beans.
- Benefits: Supports digestion, promotes heart health, and may help reduce the risk of certain diseases.
Carbohydrates and Your Body
- Carbohydrates are broken down into glucose (blood sugar), which fuels your cells, tissues, and organs.
- Simple carbs → quick energy.
- Complex carbs → longer-lasting energy.
- Fiber → supports digestion and overall health.
How Much Do You Need?
- The body needs at least 130 grams of carbohydrates each day to function properly, which equals 25% of your calories.
- But the dietary guidelines for Americans recommend for a 2,000-calorie diet:
- 45–65% of calories should come from carbohydrates.
- That equals about 225–325 grams per day.
- You choose what works best for you between those percentages.
- Each gram of carbohydrate provides 4 calories.
Healthy Sources of Carbohydrates
- Fruits
- Vegetables
- Whole grains (oats, brown rice, whole wheat)
- Beans and peas
- Nuts and seeds
- Dairy products