Carbohydrate is an essential nutrient found in a variety of foods such as grains, fruits, and vegetables It is one of the three macronutrients, along with fat and protein. The primary role of carbohydrates in the human body is to provide energy. They are broken down in the digestive system by enzymes and converted into glucose, which is then used to fuel bodily systems and activities. Carbohydrates are also important for healthy blood sugar levels, providing fiber, and preserving lean body mass.
Carbohydrates come in different forms. They can be simple or complex, and can be naturally occurring or refined. Simple carbohydrates are sugars like fructose, glucose, and sucrose. Complex carbohydrates are more dense and typically contain starch, like in grains, legumes, and potatoes. Refined carbohydrates are often found in processed foods and have been processed to remove much of the natural fiber, vitamins, and minerals.
The five best examples of carbohydrates are bread and grains, fruits, vegetables, legumes, and dairy. Bread and grains are a great source of complex carbohydrates, providing energy to the body for a longer period of time as well as fiber. Fruits are a naturally occurring source of simple carbohydrates and provide a great source of fiber and vitamins. Vegetables contain both simple and complex carbohydrates, as well as fiber and minerals. Legumes, like beans and lentils, contain complex carbohydrates as well as protein and fiber. Dairy, like milk and yogurt, is a good source of carbohydrates, protein, and calcium.
While it can be easy to eat too many refined carbohydrates, by focusing on these five whole food sources of carbohydrates, you can ensure that you are getting a variety of essential vitamins and minerals, fibers, and other nutrients that your body needs. Eating a variety of carbohydrates is important to stay healthy, provide energy, and maintain balanced blood sugar levels.