"Not harmful" Learn about the importance of complex carbohydrates and their benefits

Complex carbohydrates, also known as complex starches, are better than simple carbohydrates, so foods containing a higher percentage of complex carbohydrates can make them more nutritionally valuable.

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Carbohydrates aren't harmful, but some may be more beneficial to your health than others. Learn why carbohydrates are important for your health and which ones to choose.

It's worth noting that everyone needs to maintain a healthy diet by consuming a number of components, such as vitamins, minerals, carbohydrates, proteins, and fats. These components are called nutrients. Together, these nutrients help the body perform its functions.

Carbohydrates are part of a healthy diet. However, some types of carbohydrates may be better for you than others. It's important to understand more about carbohydrates so you can make healthy food choices that suit your body's needs.

What is meant by carbohydrates? Carbohydrates are the sugars found in food. They are also the parts of food that the body doesn't digest, called fiber. Carbohydrates are found naturally in fruits, vegetables, nuts, seeds, grains, and dairy products.

Carbohydrates can also be added to processed foods. For example, fructose is a type of carbohydrate found in fruits, but it can be processed and used to sweeten drinks. Inulin is a type of fiber found in some fruits and vegetables, but it can also be added to cereal products and protein bars.

Types of carbohydrates There are three main types of carbohydrates:

Simple carbohydrates are called sugars. Simple sugars consist of one or two types of sugar. Fructose is a simple sugar found in fruit and honey. Fructose and glucose together form the sugar called sucrose, which you may find in your pantry as table sugar.

Lactose is also made up of two sugar units, galactose and glucose, and is found in milk and dairy products. Complex carbohydrates, also called starches, consist of many sugar units linked together.

Starches are found naturally in vegetables, grains, legumes, and peas. When your body digests starches, complex carbohydrates are broken down into their components of simple sugars.

Fiber Fiber is also a complex carbohydrate. It is found naturally in fruits, vegetables, whole grains, legumes, and cooked dry peas. Fiber does not break down in the body, but some bacteria in the intestines can use it. Fiber also helps move waste through the digestive tract.

Carbohydrates and your health Carbohydrates break down into a source of energy that benefits the body, especially the brain. They also add fiber to the diet, which helps protect against certain diseases. In some cases, carbohydrates can contribute to weight control.

Providing the body with energy Carbohydrates are the body's primary source of energy. During digestion, complex sugars and starches are converted into simple sugars. Glucose is the main type of carbohydrate the body uses as an energy source.

Disease prevention Some evidence suggests that whole grains and the dietary fiber found in whole foods help reduce your risk of heart disease and stroke. Fiber may also protect against type 2 diabetes, obesity, and colorectal cancer.

weight control Evidence shows that eating plenty of fruits, vegetables, and grains can help reduce the risk of weight gain over time.

These foods are usually low in calories and high in fiber, which helps people feel full while eating fewer calories. People may also eat fewer calories if they replace processed foods with high-quality carbohydrates. The fiber found in fruits, vegetables, and whole grains may support gut health, which some studies suggest may be linked to body weight and insulin response.

The amount of carbohydrates you eat depends on a few factors, such as your activity level, age, and any health conditions you have.

Health research indicates that people need at least 130 grams of carbohydrates per day to meet their body's energy needs. This amount represents about 25% of calories in a 2,000-calorie diet. However, the Dietary Guidelines for Americans recommends that carbohydrates constitute between 45% and 65% of total daily calorie intake.

Make sure to eat fruits and vegetables rich in fiber. Whole fruits and vegetables are very good for your health, adding nutrients and beneficial compounds to your diet, along with fiber and water. Choose fresh, frozen, and canned whole fruits and vegetables without added sugar. Or eat limited portions of fruit juices and dried fruits, which, while sources of concentrated natural sugars, are higher in calories.

Replacing refined grains with whole grains Whole grains are rich in valuable nutrients, providing a complete mix of vitamins, minerals, fats, protein, and fiber, along with other beneficial compounds.

Make sure at least half of your grain intake is whole, unrefined grains. Refining removes parts of the grain, along with some nutrients and fiber. When choosing refined grains, choose varieties fortified with B vitamins, iron, and folic acid.

Commitment to eating low-fat dairy products Milk, cheese, yogurt, and other dairy products are good sources of calcium, protein, vitamin D, potassium, and other vitamins and minerals. Choose low-fat varieties to help limit calories and reduce saturated fat. Also, avoid dairy products that contain added sugar.

Increase the use of legumes, peas and lentils These protein-rich vegetables are among the most versatile and nutritious foods. They add fiber, vitamins, minerals, plant-based iron, and health-promoting fats to your diet. They're also a good source of protein and a healthy alternative to meats, which are high in saturated fat and cholesterol.

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