Carbohydrates are a valuable source of energy

Carbohydrates get negative attention for causing weight gain, but they are a valuable energy source. One gram of carbohydrates contains four calories (the same amount in one gram of protein). For adults, carbohydrates should account for 45 to 65 percent of total calories.

Quality is important

All carbohydrates are not equal. Simple or refined varieties (such as white flour and sugar) are digested quickly and cause a spike in blood sugar that causes hunger and cravings. Complex carbohydrates take longer to digest and do not cause a large blood sugar spike. They also often provide the body with vitamins, minerals, and dietary fiber.

Avoid added sugars

Convenience snacks and quick meals are often loaded with added sugars and low in vitamins, minerals, high-quality protein, and heart-healthy fats. Ideally, keep your added sugars under 50 grams daily.

Bread and pasta are not the only sources

Try to avoid the white, refined breads and pastas. Instead, the majority of your carb intake should be composed of nutritious, complex carbohydrates like the following:

• beans
• brown rice
• cruciferous vegetables (broccoli & cauliflower)
• lentils
• leafy greens
• oats
• quinoa
• sweet potatoes
• wheat berries

Sources

• MyFoodDiary — Carbohydrate Facts
• The Association of UK Dietitians - Food Fact Sheet Carbohydrates
• Harvard School of Public Health - Carbohydrates

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.