"Carbohydrates" is Part 1 of my blog series that focuses on nutrition.  In future blogs, I will cover fats, proteins, alcohols and other nutrition topics. Carbohydrates or carbs have been under a lot of scrutiny lately.  Many diet programs and nutrition professionals have taken an extreme approach toward carbs.  My intent is to give you a basic and simple understanding of carbs so you can make more informed decisions about what you eat.

Depending upon who you ask, you will be told that carbohydrates should make up 50%-60% of your daily caloric intake (total consumption). Carbohydrates can be broken down in two basic categories: simply and complex.  All carbohydrates contain approximately 3.75 calories per gram (rounded to 4).  Simple carbohydrates are more quickly absorbed (digested) than complex carbohydrates.   Complex carbohydrates are rich in fiber, vitamins and minerals and simple carbohydrates generally are not.  Fiber is an indigestable (no caloric value) substance that is key to good health.

Examples of foods high in simple carbohydrates are: table sugar, milk, candy, white bread, white potatoes, fruit juices and honey.  A diet high in simple sugars contributes to elevated or rapid fluctuating blood glucose levels (blood sugar).  Combined with a sedentary lifestyle and limited exercise, high consumption of simple sugars can lead to type II diabetes, stroke, weight gain and heart attack.

Examples of foods high in complex carbohydrates are: whole grains, root vegetables, beans, lentils, yams and pasta.  Complex carbohydrates contain fiber, vitamins and minerals that are key to good health and avoiding illness.

To maintain optimal health, complex carbohydrates should make up the bulk of carbohydrates consumption (at least 75%).  I recommend the "moderation versus depravation" approach.  Do not give up the things that you love and crave.  Simply take a common sense approach and control your portions.......dp