Information on Carbohydrates

The Food and Nutrition Board sets the AMDRs (Acceptable Macronutrient Distribution Ranges). This is a general recommendation for individuals:

• Fat: 20-35%
• Carbs: 45-65%
• Protein: 10-35%

Carbohydrates: compounds containing carbon, hydrogen, and oxygen and are generally classified as simple (sugars), complex (starches), and fiber.

• Carbohydrates are a chief source of energy for all body functions and muscular exertion. This fact leads to a rapid depletion of available and stored carbohydrates and creates a continual craving for this macronutrient. Carbohydrates can also help regulate the digestion and utilization of protein and fat. They provide 4 calories per gram.
  • The rate at which ingested carbohydrate raises blood sugar and its accompanying effect on insulin release is referred to as the glycemic index (GI). GI is the ratio of the blood glucose value after eating a particular food to the value after eating the same amount of white bread or glucose. Foods lower on the glycemic index are good sources of complex carbohydrates, as well as fiber and overall nutritional value. They also provide a more sustained flow of energy, versus a rush and a crash that high-sugar and highly processed foods cause.

• Diets high in complex carbs, including fiber, have been linked to reduced risk for gastrointestinal disorders, heart disease, and cancer.
• Epidemiological studies suggest that low-glycemic diets reduce the risk of developing type 2 diabetes and the risk of colon and other cancers and possibly heart disease as well.
  • GI Scale:

• For a list of GI of foods, go to: http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm
• To search by food, go to: http://www.glycemicindex.com/foodSearch.php
  • To reduce added sugars in the diet:
    • Use less of all nutritive sweeteners, including white sugar, brown sugar, honey, and syrups
    • Limit consumption of soft drinks, high-sugar breakfast cereals, candy, ice cream, and sweet desserts
    • Use fresh or frozen fruits and fruits canned in natural juices or light syrup for dessert and to sweeten waffles, pancakes, muffins and breads

Remember – no matter if it is carbohydrate, dietary fat, or protein – when total caloric intake exceeds output, the excess may be stored as body fat until energy expenditure once again exceeds energy input.