Carbohydrates are organic compounds, found in plant-based and processed foods, that are responsible for providing your body with energy. There are two categories of carbs: simple and complex. Simple carbohydrates have one or two sugars and are absorbed and digested more quickly. Simple carbs are found in fruits, vegetables, and dairy, as well as processed candy, desserts, and colas. Complex carbs, which have starches and fiber, must be digested before it's converted into energy. Examples of these types of carbs include potatoes, white bread, white rice, and beans.[1, 3]
The 2010 Dietary Guidelines for Americans suggests that between 45% and 65% of total daily calories -- or 225g to 325g -- come from carbohydrates, especially complex carbs and natural sugars. Eat more fruits, vegetables, whole-grain foods, and legumes (beans, lentils, and dried peas) to boost your carb intake.
Uses
Carbohydrates provide the body -- especially the brain and nervous system -- with energy. The body gets this energy from glucose, a product of carbohydrate breakdown.[1]
Other uses include:
-
Protection against disease, cardiovascular disease in particular. Fiber may curb obesity and type 2 diabetes, and promote digestive health.
-
Weight control: Vegetables, fruits and whole grains promote a feeling of fullness, which can reduce overeating. Glucose that is broken down from sugars, refined grains, and starches provides the body with bursts energy, which is great for athletes. Pick complex carbohydrates that burn more slowly and sustain energy longer.
Fiber is the part of a plant that humans can't digest, but it still plays an important role in your health:[2, 4]
-
Slows nutrient absorption, which may help prevent erratic blood sugar levels
-
Lowers cholesterol
-
Makes you feel fuller longer, which can reduce binge snacking or overeating
-
Prevents constipation
The amount of fiber we need decreases with age:
-
Men require 38g at age 50 and younger, but 30g after age 50.
-
Women require 25g at age 50 and younger, but 21g after age 50.
Glycemic index
The glycemic index classifies carbohydrates based on their potential to raise blood sugar levels. A score of 70 and above means the food has a high glycemic index, while a score of 55 and below means the food has a low glycemic index. Whole grains, fruits, vegetables, low-fat dairy products and legumes rank low on the glycemic index since they are slower to digest and don't spike blood sugar. Potatoes, white bread, and corn, though, rank high since they cause blood sugar levels to rise quickly. You don't have to stop eating high glycemic foods, just go easy on them.[3, 4]
Many factors can affect a food's glycemic index, including:
-
Form
-
Type of starch
-
Amount of fiber
-
The degree of ripeness
-
Extent of processing
Concerns / Potential Side Effects
-
Eating too many carbohydrates can spike total caloric intake and lead to weight gain and obesity.
-
Eating too few carbohydrates can cause malnutrition.
-
If you don't get enough carbohydrates, you might find yourself making up for it by eating too much fat.
-
Foods that are sugar free tend to have added sugar alcohols and other sweeteners. These can cause intestinal problems, such as gas and diarrhea. Look for lactitol, mannitol, and sorbitol on the list of ingredients.
-
Low- and no-fat foods often contain higher amounts of sugar to make up for reduced fat.
-
Some carbohydrates are beneficial while others can increase your risk for diabetes and coronary heart disease.
Considerations
-
Americans tend to eat white -- or refined -- grains, and generally don't get enough fiber.[2]
-
Added sugars provide plenty of calories and aren't very nutritious. Look for high fructose corn syrup or brown/white sugar on the ingredients list.[2]
References
-
University of Maryland Medical Center; "Carbohydrates--All Informaiton;" Updated 2013
-
WebMD.com; "Good Carbs, Bad Carbs: Why Carbohydrates Matter to You;" Reviewed 2008
-
Mayo Clinic; "Carbohydrates: How Carbs Fit Into A Healthy Diet;" February 2011
-
Harvard School of Public Health; "Carbohydrates"
-
MedlinePlus; "Carbohydrates;" Updated 2012
Carbohydrates News on PricePlow
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Carbohydrates Deals & Price Alerts
The following deals are still active:
- Dec 13, 2018: Honey Stinger Organic Energy Gel 24 Packs (only Mango Orange) dropped by 8.9% to $24.50 at Amazon
- Dec 13, 2018: Honey Stinger Organic Energy Gel 24 Packs (only Acai Pomegranate) dropped by 10.2% to $21.58 at Amazon
- Dec 12, 2018: Clif Clif Shot Energy Gel 8 Packets dropped by 13.1% to $10.50 at Amazon
- Dec 12, 2018: Bob's Red Mill Steel Cut Oats 24 Oz. (only Award Winning - Organic) dropped by 20.8% to $3.89 at Jet.com
- Dec 12, 2018: Universal Carb Max 30 Servings (only Fruit Punch) dropped by 9.5% to $8.99 at AllStarHealth
- Dec 11, 2018: Ultimate Nutrition Pure Muscle Carbs 2.75 Lbs. (only Fruit Punch) dropped by 42.8% to $10.29 at AllStarHealth
- Dec 11, 2018: NOW Dextrose 2 Lbs. dropped by 13.7% to $4.09 at AllStarHealth
- Dec 11, 2018: Honey Stinger Energy Gels 24 Packets (only Gold) dropped by 11.5% to $24.77 at Amazon
- Dec 11, 2018: Redcon1 Cluster Bomb 30 Servings (only Grape, Strawberry Kiwi) dropped by 28.1% to $45.00 at Muscle and Strength
- Dec 11, 2018: Redcon1 Cluster Bomb 30 Servings (only Unflavored) dropped by 37.5% to $45.00 at Muscle and Strength
- Dec 09, 2018: IdealFit IdealLean Oatmeal For Women 7 Packets dropped by 26.8% to $11.99 at Muscle and Strength
- Dec 08, 2018: NOW Carbo Endurance Powder 2.5 Lbs. dropped by 42.9% to $8.50 at AllStarHealth
- Dec 08, 2018: Scivation Xtend RTD 12 Bottles (only Green Apple) dropped by 29.3% to $21.20 at AllStarHealth
- Dec 06, 2018: Ultimate Nutrition Pure Muscle Carbs 2.75 Lbs. (only Natural Grape) dropped by 28.5% to $10.29 at AllStarHealth
- Dec 06, 2018: MAN Sports Sports ISO-Carb 30 Servings (only Neutral) dropped by 13.4% to $19.99 at Muscle and Strength
- Dec 05, 2018: Blackstone Labs Formula 19 30 Servings (only Fruit Punch) dropped by 11.7% to $29.99 at DPS Nutrition
- Dec 04, 2018: Universal Carbo Plus 1 Lb. dropped by 9.5% to $6.29 at AllStarHealth
- Dec 02, 2018: NOW Dextrose 10 Lbs. dropped by 10.7% to $21.69 at AllStarHealth
- Nov 29, 2018: Universal Carb Max 30 Servings (only Orange) dropped by 9.5% to $8.99 at AllStarHealth
- Nov 27, 2018: Pro Supps PURE Karbolyn 4.4 Lbs. (only Chocolate) dropped by 46.9% to $38.26 at i-Supplements.com
- Nov 27, 2018: NutraBio Super Carb 30 Servings (only Kiwi Strawberry) dropped by 10.0% to $32.99 at Suppz.com
- Nov 22, 2018: Rich Piana 5% Nutrition Real Carbs 60 Servings (only Cocoa Heaven) dropped by 31.7% to $42.74 at Suppz.com
- Nov 21, 2018: GU Energy Gel 6 Packets (only Tri Berry (Singles)) dropped by 30.2% to $12.95 at Amazon
- Nov 21, 2018: GU Energy Gel 8 Packets (only Mint Chocolate (1-Carton)) dropped by 27.7% to $12.25 at Amazon
- Nov 21, 2018: Rich Piana 5% Nutrition Real Carbs 60 Servings (only Blueberry Cobbler) dropped by 40.4% to $42.74 at Suppz.com
- Nov 21, 2018: Performix Carbon 2 Lbs. (only Blue Ice) dropped by 67.5% to $12.99 at A1 Supplements
- Nov 15, 2018: NOW Rolled Oats 24 Oz. dropped by 9.8% to $2.99 at AllStarHealth
- Nov 14, 2018: Clif Clif Shot Energy Gel 24 Packets (only Strawberry (w/ Caffeine)) dropped by 67.6% to $6.26 at Amazon
- Nov 14, 2018: Bob's Red Mill Steel Cut Oats 4 Bags (only Whole Grain - Organic (24oz.)) dropped by 22.7% to $11.96 at Jet.com
- Nov 08, 2018: Pacific Health 2nd Surge 8 Packets (only Chocolate) dropped by 11.5% to $12.99 at AllStarHealth
- Nov 08, 2018: GU Energy Gel 8 Packets (only Espresso Love (1-Carton)) dropped by 11.6% to $14.99 at Amazon
- Nov 08, 2018: GU Energy Gel 8 Packets (only Mandarin Orange (1-Carton)) dropped by 58.8% to $17.95 at Amazon
- Nov 08, 2018: GU Energy Gel 1 Packet (only Gingerade (Single)) dropped by 42.1% to $2.89 at Amazon
- Nov 03, 2018: Universal Carb Max 30 Servings (only Unflavored) dropped by 12.6% to $8.99 at AllStarHealth
- Nov 01, 2018: GU Roctane Energy Gel 15 Servings (only Sea Salt Chocolate (1-Bag)) dropped by 14.8% to $18.75 at AllStarHealth
- Nov 01, 2018: GU Roctane Energy Gel 24 Packets (only Chai Latte (1-Box), Cherry Lime (1-Box), Lemonade (1-Box), Sea Salt Chocolate (1-Box), Strawberry Kiwi (1-Box)) dropped by 7.0% to $39.99 at AllStarHealth
- Nov 01, 2018: GU Energy Gel 24 Packets (only French Toast (1-Box)) dropped by 9.8% to $27.00 at AllStarHealth
- Nov 01, 2018: GU Energy Gel 15 Servings (only Salted Caramel (1-Bag)) dropped by 13.1% to $11.25 at AllStarHealth
- Nov 01, 2018: NutraBio Stabilized Rice Bran 600 Grams dropped by 16.8% to $19.99 at Amazon
- Oct 27, 2018: Blackstone Labs Formula 19 30 Servings (only Orange) dropped by 11.7% to $29.99 at DPS Nutrition
- Oct 26, 2018: NOW Carbo Gain 8 Lbs. dropped by 10.0% to $17.99 at DPS Nutrition
- Oct 25, 2018: Pro Supps PURE Karbolyn 4.4 Lbs. (only Orange) dropped by 46.9% to $38.26 at i-Supplements.com
- Oct 18, 2018: Rich Piana 5% Nutrition Real Carbs 60 Servings (only Strawberry Shortcake) dropped by 9.6% to $37.76 at Best Price Nutrition
- Oct 17, 2018: Rich Piana 5% Nutrition Real Carbs 60 Servings (only Banana Nut Bread) dropped by 9.1% to $37.76 at Best Price Nutrition
- Oct 09, 2018: GU Roctane Energy Gel 24 Servings (only Grape (1-Box)) dropped by 6.1% to $37.99 at VitaCost.com
- Oct 04, 2018: MAN Sports ISO-Carb 30 Servings (only Strawberry Ice Pop) dropped by 22.6% to $22.49 at MAN Sports
- Oct 04, 2018: Apollon Nutrition ClusterBomb 60 Servings dropped by 23.0% to $55.21 at Apollon Nutrition
- Sep 26, 2018: GU Energy Gel 24 Packets (only Chocolate Outrage (1-Box)) dropped by 55.3% to $11.44 at Amazon
- Sep 26, 2018: Pro Supps Karbolic 16 Servings (only Strawberry Popsicle) dropped by 11.0% to $25.80 at i-Supplements.com
- Sep 15, 2018: Pro Supps PURE Karbolyn 2.2 Lbs. (only Orange) dropped by 48.6% to $23.13 at i-Supplements.com
- Sep 13, 2018: GU Energy Gel 1 Packet (only Salted Watermelon (Single)) dropped by 45.0% to $3.00 at Amazon
- Sep 05, 2018: GU Energy Gel 8 Packets (only Tri Berry (1-Carton)) dropped by 35.5% to $11.60 at Amazon
- Sep 03, 2018: Pacific Health Accel Gel 24 Packets (only Citrus Orange, Raspberry Cream w/ Caffeine) dropped by 10.0% to $26.99 at AllStarHealth
- Sep 03, 2018: Pacific Health Accel Gel 24 Packets (only Key Lime) dropped by 16.7% to $24.99 at AllStarHealth
- Aug 26, 2018: Pro Supps PURE Karbolyn 2.2 Lbs. (only Fruit Punch) dropped by 48.6% to $23.13 at i-Supplements.com
- Aug 22, 2018: Pro Supps PURE Karbolyn 4.4 Lbs. (only Strawberry) dropped by 46.9% to $38.26 at i-Supplements.com
- Aug 19, 2018: Twinlab Ultra Fuel 1500 Grams (only Orange) dropped by 66.1% to $11.99 at NetNutri.com
- Aug 02, 2018: SAN Element 5.5 Lbs. dropped by 37.0% to $28.35 at AllStarHealth
- Jun 09, 2018: MAN Sports ISO-Carb 30 Servings (only Neutral, Orange Juice) dropped by 28.2% to $16.14 at MySupplementStore
- Jun 09, 2018: MAN Sports ISO-Carb 30 Servings (only Sour Batch) dropped by 33.6% to $16.14 at MySupplementStore
- Jun 05, 2018: Pacific Health Accel Gel 24 Packets (only Strawberry Kiwi) dropped by 12.9% to $26.99 at AllStarHealth
- Jun 03, 2018: Pro Supps PURE Karbolyn 4.4 Lbs. (only Fruit Punch) dropped by 20.3% to $38.26 at i-Supplements.com
- Jun 02, 2018: NOW Fructose 3 Lbs. dropped by 35.8% to $3.46 at eVitamins
- Apr 11, 2018: Pro Supps PURE Karbolyn 4.4 Lbs. (only Unflavored) dropped by 20.3% to $38.26 at i-Supplements.com
- Mar 22, 2018: Clif Clif Shot Energy Gel 24 Packets (only Vanilla) dropped by 27.5% to $13.99 at Amazon
- Mar 21, 2018: Honey Stinger Organic Energy Gel 24 Packs (only Vanilla) dropped by 48.6% to $13.73 at Amazon
- Jan 12, 2018: Pro Supps PURE Karbolyn 2.2 Lbs. (only Unflavored) dropped by 22.9% to $23.13 at i-Supplements.com
- Jun 08, 2017: Pacific Health Accel Gel 24 Packets (only Chocolate w/ Caffeine) dropped by 7.0% to $26.99 at AllStarHealth
- Jun 08, 2017: Pacific Health Accel Gel 24 Packets (only Vanilla) dropped by 16.8% to $26.99 at AllStarHealth
- Jul 06, 2016: Bob's Red Mill Gluten Free Steel Cut Oats 24 Oz. dropped by 20.0% to $3.83 at VitaCost.com
- Jul 05, 2016: Species Carbolyze 3.5 Lbs. (only Mango) dropped by 12.7% to $27.02 at VitaCost.com
- Jul 05, 2016: Species Carbolyze 3.5 Lbs. (only Fruit Punch) dropped by 7.2% to $28.73 at VitaCost.com
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Carbohydrates Reviews & YouTube Videos
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Nov 27, 2018: Weight-Loss Friendly Sports Drink! Performax Labs EAminoMax Ingredients
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Nov 03, 2018: Best Protein for Oatmeal! PEScience Select Protein4Oats Review
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Oct 31, 2018: Best Supplements for ENDURANCE: EndurElite's Matt Mosman
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Sep 05, 2018: Black Sheep Supplements WORKHORSE: Most Interesting Supplement Ever?
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Aug 27, 2018: Performax Labs EAmino Max Review: Goodbye BCAAs!
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May 30, 2018: Natural Vegan ELECTROLYTES Sports Drink by Ground Based Nutrition
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May 09, 2018: Rich Piana 5% Nutrition REAL Carbs (REVIEW)
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Aug 18, 2017: ULTIMATE ORANGE Pre Workout Is Back | DMAA vs Ephedrine
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Jul 10, 2017: Should You Use Carb Blockers for Fat Loss?
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Jan 21, 2017: Nutrient Timing Discussion - Mike & CJ
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Dec 17, 2016: BIOS3 IntraCell Review: BCAAs with Pumps + 20g Carbs
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Apr 14, 2014: ARO Recovery Post Workout Review
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Feb 27, 2013: NOW Whey Protein Isolate Review - Vanilla
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Carbohydrates Topics in the PricePlow Forum
- Nov 03, 2018: Best Protein for Oatmeal! PEScience Select Protein4Oats Review
- Oct 31, 2018: Best Supplements for ENDURANCE: EndurElite's Matt Mosman
- Sep 05, 2018: Black Sheep Supplements Work Horse Review | Is it a Pre or an Intra?
- May 30, 2018: Natural Vegan ELECTROLYTES Sports Drink by Ground Based Nutrition
- Jan 08, 2018: Research Confirms it: The "Sugar Coma" is REAL! But When is it Worst?
- Oct 30, 2017: NYTimes Op-Ed: It's Getting Clearer - The Diet-Cancer Connection Points to Sugar and Carbs
- Aug 24, 2017: PEScience Select Protein 4 Oats - Enhance Your Breakfast
- Jul 11, 2017: Apollon Nutrition Cluster Bomb – A Carbohydration Supplement
- Dec 12, 2015: Overnight Protein Oatmeal Recipe by Chef Bob
- Dec 10, 2015: NutraBio Super Carb: Supreme Cluster Dextrin Workout Fuel
