Are You a Carbohydrate Expert?

Understanding Carbohydrates: Types, Foods, and How Much to Eat

• Carbohydrates are one of the three main nutrients found in foods and drinks, along with proteins and fats.
• Carbohydrates are broken down into glucose, which is the main source of energy for the body's cells, tissues, and organs.
• There are three main types of carbohydrates: sugars, starches, and fiber.
• Sugars are simple carbohydrates found in candy, desserts, processed foods, fruits, vegetables, and milk.
• Starches are complex carbohydrates found in bread, cereal, pasta, potatoes, peas, and corn.
• Fiber is a complex carbohydrate found in fruits, vegetables, nuts, seeds, beans, and whole grains.
• Common foods with carbohydrates include grains, fruits, dairy products, legumes, snack foods, sweets, and some vegetables.
• Whole grains offer more nutrients, like vitamins, minerals, and fiber, than refined grains.
• Eating foods with lots of fiber can help prevent stomach or intestinal problems and lower cholesterol and blood sugar.
• Avoid foods with a lot of added sugar, as they can have many calories but not much nutrition.
• On average, people should get 45 to 65% of their calories from carbohydrates every day.
• A low-carb diet can be safe, but it can limit the amount of fiber and may be hard to stay on for the long term. Consult with a healthcare provider before starting.