Curious about Carbohydrates?

Carbohydrates are our body's main source of energy for intense physical activity. Carbohydrates can basically be broken down into 2 groups: simple carbs and complex carbs. The classification of simple or complex depends on the chemical structure of the food and how quickly the sugar is digested and absorbed by the body. Simple carbs provide the body with a quick burst of energy, they break down easily, and tend to send blood-sugar levels out of control. Simple carbs have either one or two sugars and include:

• Fructose (found in fruit)
• Galactose (found in milk products)
• Lactose (found in dairy)
• Maltose (found in certain vegetables and in beer)
• Sucrose (table sugar)

Simple carbohydrates are found in a variety of foods, some good and some bad. Simple carbs that are good for us provide the body with vitamins and minerals and include fruits, milk & milk products, and certain vegetables. Simple carbohydrates can also be found in candy, carbonated beverages and sodas, syrups, and table sugar as refined or processed sugars. These processed and refined sugars contain calories but do not provide the body with vitamins, minerals, or fiber.  Foods like this that we consume that have little or no nutritional value and a high number of calories are considered to be calorie dense. We can also say that these foods have empty calories.

Complex carbohydrates are high in fiber and improve digestion. They provide you with energy, keep you satisfied after meals, and stabilize blood-sugar levels. Complex carbs are more complicated molecules and need to be taken apart by the body before being fully digested, making you fuller for a longer period of time. Complex carbohydrates contain 3 or more sugar molecules linked together in a chain. Complex carbs are found in a variety of foods including legumes (beans/lentils), starchy vegetables, and whole grains.

How to Include Carbohydrates in your Diet
40-60% of your total caloric intake each day should be provided from carbohydrates. Complex carbohydrates and natural sugars should make up the majority of these calories. Complex carbohydrates will provide your body with the energy, vitamins, minerals, and fiber that it needs to be healthy. To increase your intake of complex carbs include more fruits and vegetables in your diet, eat more whole-grain breads, cereals and pastas, and include more legumes.

Here's Some Examples of Complex Carbohydrates

• Apples
• Artichokes
• Asparagus
• Bananas
• Beans (kidney, navy, pinto, soy)
• Berries
• Broccoli
• Brown Rice
• Brussels Sprouts
• Buckwheat
• Cabbage
• Carrots
• Cauliflower
• Celery
• Chickpeas
• Citrus Fruits
• Cucumbers
• Cream of Wheat
• Eggplant
• Grapefruit
• Grapes
• Kiwi
• Lentils
• Lettuce
• Mango
• Melons
• Oatmeal
• Okra
• Onions
• Oranges
• Papaya
• Passion Fruit
• Pears
• Plums
• Pomegranate
• Potatoes
• Quinoa
• Radishes
• Spinach
• Split Peas
• Sweet Potatoes
• Tomatoes
• Watercress
• Wheat germ
• Whole-grain pasta
• Zucchini

Information adapted from MedlinePlus and The Eat Clean Diet Recharged! by Tosca Reno