Carbohydrate Facts

Carbohydrates, a macronutrient, are the body's main source of energy. They are found in foods including fruits, vegetables, grains and dairy products and are a major component of a healthy diet.

They are a group of organic compounds that contain carbon, hydrogen and oxygen, often in a 2:1 ratio. They are also called hydrates of carbon, because the chemical formula is Cn (H2O) n, where n may range from 3 to 7.

The basic building blocks of carbohydrate are monosaccharides and disaccharides that are made up of one or more sugar molecules. These include glucose, galactose and fructose. Other types of carbohydrates include oligosaccharides and polysaccharides, which are made up of a combination of smaller sugar molecules.

Some types of sugars are naturally occurring, such as in fruit and vegetable juices; others are added to foods, such as table sugar or honey. Other types of sugars include lactose, maltose and trehalose.

Adding added sugars to a food can be harmful because they raise blood sugar levels and lead to obesity, weight gain, heart disease and diabetes. Added sugars can be found in sweetened drinks, cereals, snack bars and other packaged foods. Look at the Nutrition Facts label to see how much total and added sugars a food has.

In general, it is recommended that people eat 45 to 65% of their total calories in the form of carbohydrates. The amount of carbs needed will vary depending on age, gender, activity level and health conditions such as diabetes or chronic illness.

Carbohydrates are a necessary part of a healthy diet, but eating too many can cause weight gain and increase your risk of diseases such as diabetes, heart disease and certain cancers. If you are concerned about your carb intake, talk to your doctor or dietitian about a balanced meal plan that meets your needs.

The term carbohydrate is often used loosely and has many different meanings. The American Diabetes Association defines carbohydrate as "any food or drink containing sugars".

This includes sugary beverages and foods that are high in added sugar, such as candy, soda, baked goods, pastas and breads. Other sources of carbohydrates include fruits, vegetables, beans and whole grains.

There are three main categories of carbohydrates: simple sugars, oligosaccharides and complex carbohydrate. The terms simple and complex are used interchangeably, but they refer to the size of the individual sugar units in a carbohydrate.

Some carbohydrates are nutrient-dense and contain vitamins, minerals and fiber. Examples of nutrient-dense carbohydrates include fruits, vegetables and whole grains.

However, if you're trying to lose weight or reduce your risk of diseases such as heart disease and diabetes, it is best to eat only a moderate amount of carbohydrates. In general, a diet that is low in carbs and contains a variety of other healthy foods can help you achieve your goals.

The key to keeping your calorie intake low is to choose nutrient-dense carbs and to avoid the ones that are high in added sugar. It is also important to eat plenty of dietary fiber, which occurs naturally in fruits, vegetables, nuts and seeds. The American Diabetes Association recommends consuming a minimum of 25 grams of fiber per day, and it is a good idea to eat at least three servings of fiber-rich fruits and vegetables each day.