Carbohydrates

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No single nutrient has received more attention over the last several years than carbohydrates.

Some say carbohydrates are the foundation of a healthy eating plan, while others think they contribute greatly to the obesity epidemic and many chronic diseases. Bodybuilders and strength trainers often associate them with fat accumulation, while endurance athletes and enthusiasts see them as “the” key ingredient in a winning performance. Some experts want you to limit carbohydrates; however, most mainstream health organizations want them to make up at least 50% of your diet. Others argue that the type of carbohydrate makes all the difference. Some have even gone so far as to question whether carbohydrates are even essential to the human body at all (they aren’t, but that doesn’t mean you shouldn’t eat them)!

So who are you to believe? What’s the story on this nutrient, and how important is it to your health and performance? Let's review some brief background information on carbohydrates before we get into the nitty-gritty.

There are many different types of carbohydrates—sugars, sugar alcohols, starches, and fibers—and they are found in a wide variety of different food groups. A short list of these groups, along with some food examples, appears below. Remember, despite being considered excellent sources of carbohydrate, some of these foods have protein and fat in them as well.

Do you know your sources of carbohydrates?

Additional sources:

How much should you consume?

The National Academy of Sciences recommends consuming 45-65% of your calories as carbohydrate to promote optimal functioning of your body. This range will certainly accommodate most active individuals; however, there are scenarios that might require going slightly above or below these percentages.

It's all about energy!

Carbohydrates function primarily as an energy source, providing 4 calories per gram consumed.

The brain, in particular, likes to use carbohydrate (sugar) as an energy source.

The recommended intake for carbohydrate was set at 130 grams per day because it's the minimum amount of sugar used by the brain on a daily basis, and it's considered the minimum requirement for all healthy adults.