How Carbs Fit into a Healthy Diet

Carbohydrates are a vital part of a healthy diet and are the body’s preferred fuel source. The importance of carbs in a balanced diet can't be overstated – they’re critical energy-yielding nutrients that provide overall energy for an incredible number of functions.

Among the most important benefits of including carbs in your diet are:

• Supplying energy to fuel strength training and to fuel working muscles
• Providing energy to the brain to help support brain function
• Fueling high-intensity periods of activity
• Extending length of activity
• Refueling muscle following activity
• Supplying energy for muscle recovery
• Supplying energy for muscle development

With all this in mind, let's take a closer look at the different types of carbs, their role in nutrition, and how to select the right kind of carbs. We’ll also take a stab at understanding good carbs vs. bad carbs – if there is such a thing at all.

Types of Carbohydrates

Carbohydrates can be categorized as either simple or complex. Simple carbohydrates provide short-term energy and can be used when the body needs quick energy. Complex carbohydrates provide longer-term energy and can be used during times when the body needs a more sustained source of energy. Both sources can be introduced to your diet throughout the day as needed among meals and snacks. However, what really differs is how each may be used during activity.

The Role of Carbohydrates in Nutrition

Carbohydrates are the foundation of nutrition and make up the majority of total daily dietary needs for all healthy adults – not just athletes. The Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates are 45-65%, protein 10-35%, and fat 20-35% of daily calories. The specific amount of carbohydrates needed will vary based on individual factors such as age, sex, activity level, and goals. When it comes to activity, carbohydrate needs vary by length of training and intensity. In general, more carbohydrates may be required the more active you are, the longer you train, and the higher the intensity of your activity. It’s important to consume the right amount for individual needs, because too much or too little can have a negative effect on physical performance.

Selecting Carbohydrates in Food

Carbohydrates have become synonymous with processed foods and refined grains. As a result some people believe that carbohydrates are only found in foods like pasta and bread. But carbohydrates are found in four of the five food groups – dairy, grains, fruits, and vegetables. There are many options to choose from and a key thing to remember is there is no such thing as a good or bad carbohydrate. All carbohydrates can fit into the diet. The idea is to keep variety, balance, and moderation in mind when selecting carbohydrates.

Simple Carbohydrates
Dairy	Fruit	Refined Grains
Milk	100% Fruit Juice	Cream of Rice
Buttermilk	Berries	Cream of Wheat
Yogurt	Melons	Rice Cakes
Frozen Yogurt	Bananas	White Bread
Kefir	Oranges	Bagels
Cheese	Grapes	White Rice
Cottage Cheese	Cherries	Pretzels

 

Complex Carbohydrates
Legumes	Starchy Vegetables	Whole Grains
Pinto Beans	Broccoli	Oatmeal
Black Beans	Asparagus	Oats
Navy Beans	Pumpkin	Quinoa
Soy Beans	Potatoes	Brown Rice
Chickpeas	Cauliflower	Whole Wheat Bread
Green Peas	Zucchini	Whole Wheat Pasta
Lentils	Brussel Sprouts	Popcorn

 

Summing Up

No doubt, carbohydrates are a fundamental part of a balanced diet. They are essential in helping to fuel the body and muscles. Also, depending on the source, they can provide different types of nutrients, vitamins, minerals, fiber and antioxidants. Remember, both simple and complex carbohydrates play an important role in energy. The optimal times to consume each type may depend on your schedule and types of activity. Embrace carbohydrates and use them to your advantage. Keep balance, variety, and moderation in mind, all while finding what works best for you, your activity, and your goals.