Carbohydrates or saccharides are one of three major nutrients that you body needs for energy. The other two nutrients are fats and proteins. Carbohydrates occur in plant foods and foods derived from plants. Many people do not know what saccharides are and just what do these sugars do.
What do carbohydrates do
Carbs provide calories, think of calories as energy, for the body and brain. They fuel your muscles and your mind. Besides providing needed energy, they are loaded with essential vitamins, minerals and fiber. Carbs provide the needed fuel for essential body functions. This is why you may feel weak, sluggish and light headed if you have every tried low carb diets .
Saccharides are generally categorized as simple and complex. Saccharides are formed of different chemical structures that include carbon, hydrogen and oxygen. Simple carbohydrates have a more simple structure than complex carbs. Simple carbs are more easily broken down.
Simple carbs are easy to identify, just think sugars. Sugars such as fructose, galactose, lactose, maltose and sucrose are simple carbs. Processed sugars like those found in table sugar, candy and carbonated beverages are often referred to as empty calories. This is because any vitamins and nutrients they once contained have been stripped in processing. These empty calories can lead to weight gain.
Simple sugars are not a bad thing if you get them from the most naturally occurring sources. Fruit, vegetables and milk products all contain simple carbs that are full of nutrients you need and will provide an excellent source of energy.
Complex carbs are generally referred to as starchy foods. Since complex sugars are more complex in structure they take longer to digest that simple carbs. Complex carbs also tend to contain more fiber than simple carbs. You find complex sugars in foods such as bread, beans, cereals, rice and legumes.
You should eat more complex carbs than simple carbs. You do need some simple carbohydrates in your
The bulk of your carbs should come from the least processed and more complex carbohydrates. These foods include whole wheat products, whole grain cereals, brown rice and baked potatoes.
For your needed simple carbs choose foods such as fresh fruits and vegetables, milk, and milk products such as low fat yogurt.
For most people you should get from 45% to 60% of your calories from carbohydrates. Carbs are found in most all foods except proteins and fats. Get the bulk of your carbs from least processed and complex sources. Simple carbs that are best come from fresh fruits and vegetables. Avoid simple sugars and products made with an abundance of simple sugars such as sodas, cookies and cakes. These empty calories will cause weight gain. Avoid them and you will lose weight.
Carbohydrates are not your enemy as some