Carbohydrates

The foods that you eat come in a vast array of colors, textures, and sizes, but they are all made up primarily of three components: carbohydrates, protein, and fats. All three of these components contain calories, meaning that they produce energy in your body. In addition to carbohydrates, protein, and fats, your body needs other nutrients, including vitamins, minerals, and water. Together these categories of nutrients are known as the building blocks of nutrition.

Carbohydrates supply the main source of energy for your body, so many nutritionists recommend that they should make up the majority--50 or 60 percent-- of your intake of calories. Carbohydrates consist of the starches, sugars, and fiber found in foods that come from plants. There are two types of carbohydrates: simple and complex. Simple carbohydrates, also known as simple sugars, taste sweet and are quickly absorbed and digested. Examples of simple carbohydrates are table sugar, honey, corn syrup, and the type of sugar found in fruit. Complex carbohydrates refer to the starches or fiber found in rice, pasta, bread, potatoes, beans, and some fruits (such as bananas).

Complex carbohydrates are better for you than simple carbohydrates because complex carbohydrates are absorbed by your digestive system more slowly, giving your body a more sustained source of energy and preventing steep rises and falls in blood sugar levels. They also contain many nutrients, such as vitamins and minerals, while the simple carbohydrates in foods such as candy, pastries, and other sugary desserts provide only calories. By far, most of the carbohydrates you consume should be the complex carbohydrates found in grains (preferably whole grains), vegetables, and fruits.

The problem with sugar and foods containing high amounts of sugar is that they supply "empty calories"--that is, they contain many calories but no nutrients. For example, one 12-ounce can of soda contains about 9 teaspoons of sugar. Sugary desserts taste good, but when you fill up on simple sugars, you leave no room for more nutrient-rich foods. Sweet desserts often also contain large amounts of fat; the high consumption of fat has been shown to have health risks. Overindulgence in these foods also leads to excess weight gain.

Fiber is a special type of carbohydrate that is found in foods such as whole bran and other grains, vegetables, and fruits. Fiber is the part of the plant that is not digestible and provides no nutrients, but it has many beneficial health functions. It comes in two forms: soluble and insoluble. Soluble fiber, present in oat bran and oatmeal, barley, dried beans, vegetables, and fruits, can improve your blood cholesterol levels , especially when consumed as part of a low-fat diet. Insoluble fiber is found in whole bran cereals, whole-wheat bread, and fruit and vegetable skins. Its main function is to increase the bulk in your stools, thereby preventing constipation and protecting against certain other digestive disorders, such as colon cancer. Eating according to the Food Guide Pyramid will easily provide the recommended 25 grams of fiber per day.

If you want to begin increasing your intake of fiber, do it gradually, because a sudden increase can cause abdominal bloating and excess intestinal gas. Drink plenty of water to minimize these effects. Your body will eventually adapt to the higher levels of fiber. Doctors do not usually recommend fiber supplements because they lack the vital nutrients found in whole grains, vegetables, and fruits.