Disease and Nutrition

If you are among the millions of Americans making an effort to eat smarter and live healthier, there is something you should know: carbohydrates are not the enemy. On the contrary, these organic compounds are the main source of energy for the body, which makes them an essential part of every healthy diet.

Along with proteins and fats, carbohydrates are one of the three main nutrients found in foods, and they are often grouped into two main categories—simple and complex. Simple carbohydrates consist of up to three units of sugar linked together. Examples include fruit sugar (fructose), milk sugar (lactose) and table sugar (sucrose). Simple carbohydrates are digested quickly and converted to glucose (blood sugar) immediately by the body. As a result, they can be used for energy soon after they are digested.

Complex carbohydrates include foods such as vegetables, legumes and whole grains that are most often high in fiber, vitamins and minerals. Unlike simple carbohydrates, complex carbohydrates consist of multiple sugar units linked together in chains. Because of their intricate nature, they are digested more slowly. This means that they are broken down into glucose at a gradual pace and thus provide a steady supply of energy for the body. The high fiber content in many complex carbohydrates plays an important role in this process, as fiber helps to slow the conversion of carbohydrates into glucose. It also helps normalize blood glucose levels by slowing down the time it takes food to leave the stomach and delaying the absorption of glucose from a meal.

Although complex carbohydrates are used more efficiently by the body, omitting simple carbohydrates from your diet is not necessarily the answer when you are trying to lose weight and maintain a healthy body weight. As with any weight loss plan, the phrase "everything in moderation" applies here also. When we consume too many carbohydrates—regardless of whether they are simple or complex—the extra calories are stored as fat, which can lead to weight gain and obesity. Try instead to eat an assortment of healthy carbohydrates such as fruits, vegetables, whole grains and beans. Such foods contain an abundance of fiber, as well as antioxidant-rich plant compounds called phytonutrients that may help the body fight disease.

At the market, opt for brown rice instead of white; choose whole grain breads and pastas; and experiment with less familiar grains such as quinoa, teff, millet and bulgur when preparing salads and side dishes. Foods that are best to avoid altogether include cookies, pastries, crackers and other foods that contain high amounts of white flour and refined sugars. These highly processed foods have been stripped of much of their nutrient value.