What do carbohydrates do?

Carbohydrates, or saccharides, are one of the three main nutrients your body needs for energy. The other two nutrients are fat and protein. Carbohydrates are found in plant foods and foods derived from plants. Many people do not know what saccharides are and what these sugars do.

What do carbohydrates do?

Carbohydrates provide calories—think of calories as energy—for the body and brain. They feed your muscles and your mind. In addition to providing needed energy, they are loaded with essential vitamins, minerals, and fiber. Carbohydrates provide the fuel needed for essential bodily functions. This is why you may feel weak, sluggish and dizzy if you have tried all the low carb diets.

Saccharides are generally classified as simple and complex. Saccharides are made up of different chemical structures including carbon, hydrogen, and oxygen. Simple carbohydrates have a simpler structure than complex carbohydrates. Simple carbohydrates break down more easily.

Simple carbohydrates are easy to identify, just think of sugars. Sugars like fructose, galactose, lactose, maltose, and sucrose are simple carbohydrates. Processed sugars like those found in table sugar, candy, and carbonated drinks are often referred to as empty calories. This is because the vitamins and nutrients they once contained have been removed during processing. These empty calories can lead to weight gain.

Simple sugars aren’t bad if you get them from the most natural sources. Fruits, vegetables, and dairy contain simple carbohydrates that are packed with the nutrients you need and will provide you with an excellent source of energy.

Complex carbohydrates are generally known as starchy foods. Since complex sugars have a more complex structure, they take longer to digest than simple carbohydrates. Complex carbohydrates also tend to contain more fiber than simple carbohydrates. Complex sugars are found in foods such as bread, beans, cereals, rice, and vegetables.

You should eat more complex carbohydrates than simple carbohydrates. You need some simple carbohydrates in your diet, but the majority of your carbohydrates should come from complex food sources. Complex carbohydrates have more vitamins, fiber, and minerals than you need. When selecting carbohydrates for your diet, think complex and less processed.

The bulk of your carbs should come from the least processed, most complex carbs. These foods include whole wheat products, whole grains, brown rice, and baked potatoes.

For the simple carbohydrates you need, choose foods like fresh fruits and vegetables, milk, and dairy products like low-fat yogurt.

For most people, you should get 45% to 60% of your calories from carbohydrates. Carbohydrates are found in most foods, except protein and fat. Get most of your carbs from less processed and complex sources. The simple carbohydrates that are best come from fresh fruits and vegetables. Avoid simple sugars and products made with a large amount of simple sugars, such as soft drinks, cookies, and cakes. These empty calories will cause weight gain. Avoid them and you will lose weight.

Carbohydrates are not your enemy like some diet gurus would like you to think. You need carbohydrates to fuel and energize your body and brain. Without the correct carbohydrates in your diet, you will feel weak, tired, sluggish, and dizzy. Get the right carbs from the right sources to give your body and mind the right fuel.