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
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Carbohydrate Price Alerts
The following price alerts are still active:
- Apr 18, 2019GU Roctane Energy Gel 24 Packets (only Chai Latte (1-Box)) dropped by 12.2% to $42.99 at AllStarHealth
- Apr 18, 2019Pacific Health Accel Gel 24 Packets (only Key Lime) dropped by 19.4% to $24.99 at AllStarHealth
- Apr 18, 2019Evogen GlycoJect 2.2 Lbs. (only Wild Berry) dropped by 7.7% to $34.15 at Ruesco Supplement Outlet
- Apr 04, 2019Clif Clif Shot Energy Gel 24 Packets (only Double Expresso (w/ Caffeine)) dropped by 33.1% to $19.29 at AllStarHealth
- Apr 04, 2019Clif Clif Shot Energy Gel 24 Packets (only Chocolate Cherry (w/ Caffeine)) dropped by 36.0% to $19.29 at AllStarHealth
- Apr 04, 2019GU Energy Gel 15 Servings (only Salted Caramel (1-Bag)) dropped by 13.7% to $12.95 at AllStarHealth
- Apr 04, 2019Pacific Health Accel Gel 24 Packets (only Vanilla) dropped by 16.8% to $26.99 at AllStarHealth
- Apr 04, 2019Honey Stinger Organic Energy Gel 21 Servings (only Acai Pomegranate) dropped by 7.1% to $15.16 at AllStarHealth
- Apr 04, 2019Universal Carbo Plus 2.2 Lbs. dropped by 13.6% to $6.99 at AllStarHealth
- Apr 03, 2019Universal Carbo Plus 1 Lb. dropped by 23.9% to $5.29 at AllStarHealth
- Mar 21, 2019Blackstone Labs Formula 19 30 Servings (only Black Currant) dropped by 17.5% to $28.01 at Ruesco Supplement Outlet
- Mar 19, 2019Bob's Red Mill Steel Cut Oats 25 Lbs. dropped by 11.9% to $55.91 at Jet.com
- Mar 15, 2019Blackstone Labs Formula 19 30 Servings (only Orange) dropped by 17.6% to $27.99 at DPS Nutrition
- Mar 15, 2019Blackstone Labs Formula 19 30 Servings (only Fruit Punch) dropped by 19.9% to $27.99 at DPS Nutrition
- Feb 23, 2019GAT Carbotein 50 Servings dropped by 6.2% to $24.73 at DPS Nutrition
- Feb 22, 2019NOW Carbo Gain 8 Lbs. dropped by 10.0% to $17.99 at DPS Nutrition
- Jan 19, 2019Rich Piana 5% Nutrition Real Carbs 60 Servings (only Sweet Potato Pie) dropped by 6.8% to $37.76 at Best Price Nutrition
- Dec 19, 2018Pro Supps PURE Karbolyn 2.2 Lbs. (only Orange) dropped by 48.6% to $23.13 at i-Supplements.com
- Oct 18, 2018Rich Piana 5% Nutrition Real Carbs 60 Servings (only Strawberry Shortcake) dropped by 9.6% to $37.76 at Best Price Nutrition
- Oct 17, 2018Rich Piana 5% Nutrition Real Carbs 60 Servings (only Banana Nut Bread) dropped by 9.1% to $37.76 at Best Price Nutrition
- Aug 26, 2018Pro Supps PURE Karbolyn 2.2 Lbs. (only Fruit Punch) dropped by 48.6% to $23.13 at i-Supplements.com
- Jan 12, 2018Pro Supps PURE Karbolyn 2.2 Lbs. (only Unflavored) dropped by 22.9% to $23.13 at i-Supplements.com
- Jul 06, 2016Bob's Red Mill Gluten Free Steel Cut Oats 24 Oz. dropped by 20.0% to $3.83 at VitaCost.com
- Jul 05, 2016Species Carbolyze 3.5 Lbs. (only Mango) dropped by 12.7% to $27.02 at VitaCost.com
- Jul 05, 2016Species Carbolyze 3.5 Lbs. (only Fruit Punch) dropped by 7.2% to $28.73 at VitaCost.com
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Carbohydrate Reviews & YouTube Videos
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Mar 30, 2019NutraBio Extreme Mass Strawberry Pastry FLAVOR REVIEW!
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Mar 04, 2019How Long Between Carbs & Fats? Avoiding the Autumnal Fat Bulk
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Nov 27, 2018Weight-Loss Friendly Sports Drink! Performax Labs EAminoMax Ingredients
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Aug 27, 2018Performax Labs EAmino Max Review: Goodbye BCAAs!
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May 30, 2018Natural Vegan ELECTROLYTES Sports Drink by Ground Based Nutrition
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May 09, 2018Rich Piana 5% Nutrition REAL Carbs (REVIEW)
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Feb 27, 2018Gerardo Gabriel's Diet Explained | Carb Cycling at Nutrex Research
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Aug 18, 2017ULTIMATE ORANGE Pre Workout Is Back | DMAA vs Ephedrine
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Jan 21, 2017Nutrient Timing Discussion - Mike & CJ
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Dec 17, 2016BIOS3 IntraCell Review: BCAAs with Pumps + 20g Carbs
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Apr 14, 2014ARO Recovery Post Workout Review
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Feb 27, 2013NOW Whey Protein Isolate Review - Vanilla
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Carbohydrate Topics in the PricePlow Forum
- Mar 30, 2019NutraBio Extreme Mass Strawberry Pastry FLAVOR REVIEW!
- Mar 16, 2019Intra Workout Carb Suggestions (on a budget!)
- Mar 04, 2019How Long Between Carbs & Fats? Avoiding the Autumnal Fat Bulk
- Nov 03, 2018Best Protein for Oatmeal! PEScience Select Protein4Oats Review
- Oct 31, 2018Best Supplements for ENDURANCE: EndurElite's Matt Mosman
- Sep 05, 2018Black Sheep Supplements Work Horse Review | Is it a Pre or an Intra?
- May 30, 2018Natural Vegan ELECTROLYTES Sports Drink by Ground Based Nutrition
- Jan 08, 2018Research Confirms it: The "Sugar Coma" is REAL! But When is it Worst?
- Oct 30, 2017NYTimes Op-Ed: It's Getting Clearer - The Diet-Cancer Connection Points to Sugar and Carbs
- Aug 24, 2017PEScience Select Protein 4 Oats - Enhance Your Breakfast
- Jul 11, 2017Apollon Nutrition Cluster Bomb – A Carbohydration Supplement
- Dec 12, 2015Overnight Protein Oatmeal Recipe by Chef Bob
- Dec 10, 2015NutraBio Super Carb: Supreme Cluster Dextrin Workout Fuel
