CARBOHYDRATES

• Carbohydrates are energy-providing nutrients.  The body receives 4 calories per 1 gram of carbohydrates consumed.  Carbohydrates are separated into simple carbohydrates (sugar), complex carbohydrates (fiber) and starch. Carbohydrates can also be separated into groups based on the Glycemic Index, which measures how high and how quickly blood glucose levels change after eating carbohydrates.  The higher the Glycemic Index, the higher the rise in blood sugar and the longer it takes to return to normal.  For a healthy diet, it is best to focus on foods with a low Glycemic Index (e.g., whole grains, oats, and whole wheat pasta).  Foods with a high Glycemic Index have been linked to elevated risks of heart disease and diabetes.
  
• Carbohydrates are the body's main source of energy.  They are easily digested and broken down into glucose, which the body uses to perform its numerous functions.  In contrast, protein and fat are more difficult to digest and are needed to build tissues and cells in the body.  For this reason, most of your energy (calories) should come from carbohydrates.
  
• Carbohydrates should account for 45% - 65% of the calories in your diet, which is roughly 225 g – 325 g of carbohydrates for someone on a 2000-calories diet.
  
• Most food items contain carbohydrates.  Pasta, bread, rice, milk, potatoes, baked goods, fruits, vegetables, cereals, and popcorn are all high in carbohydrates.                                                                                                                                              The following is a list of foods that are classified by their Glycemic Index.  Remember, consuming foods with a low Glycemic Index is ideal.

• Sugar is a simple carbohydrate, which can either be a monosaccharide or disaccharide.  Monosaccharides include glucose, fructose, and galactose.  These three monosaccharides can join together to make the disaccharides maltose, surose, and lactose.  These compounds are found in the foods we eat and are collectively called ‘sugar’. The following is a list of mono- and disaccharides, as well as where they can be found naturally:
  

• Sugar gives the body energy.  Actually, it is the only source of energy for the brain and red blood cells.  Each gram of sugar contains 4 calories.  Unlike complex carbohydrates, sugars are digested quickly and are easily broken down into glucose, which is then used for energy.  If a lot of sugar is eaten at one time, blood sugar levels can spike, which can increase the risk for developing diabetes.
  
• Limiting the amount of sugar in the diet is important to your health. Sugar should account for fewer than 10% of your daily calories.  This equates to 200 calories of sugar (50g) for a person eating 2000 calories a day.
  
• Sugar can be found in a wide variety of foods ranging from fruits to candy. It is important to determine the source of the sugar in your diet.  Most of our sugar should come from fruits, vegetables, and dairy products, which contain natural sugars and also include vitamins and minerals.
  
  Added sugar is found in items such as cakes, candy bars, sodas, and fruit juices.  These items contain additional sweeteners in addition to the naturally occurring sugars.  Foods with added sugars tend to be high in calories and low in vitamins and minerals.
  
• A diet high in sugar can lead to weight gain, diabetes, nutrient deficiencies, cavities, and dental plaque.