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Complex carbohydrate
| Definition |
| A large group of sugars, starches, celluloses, and gums that contain
carbon, hydrogen, and oxygen in similar proportions. |
| Alternative names |
| starches; simple sugars; sugars; complex carbohydrates; diet and
carbohydrates; simple carbohydrates |
| Food Sources |
Complex carbohydrates are a good source of minerals, vitamins, and
fiber. They are starches found in:
- breads
- cereals
- starchy vegetables
- legumes
- rice
- pastas
Simple carbohydrates also contain vitamins and minerals. They
naturally occur in:
- fruits
- milk and milk products
- vegetables
Simple carbohydrates are also found in processed and refined sugars
such as:
- candy
- honey
- table sugar
- syrups
- regular carbonated beverages
Refined sugars provide calories, but lack vitamins, minerals, and
fiber.
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| Functions |
| The primary function of carbohydrates is to provide energy for the
body, especially the brain and the nervous system. The body breaks down
starches and sugars into a substance called glucose, which is used for
energy by the body. (carbohydrates in
athletes) |
| Recommendations |
It is recommended that 50 to 60% of our total calories come from
carbohydrates, preferably from complex carbohydrates (starches) and
naturally occurring sugars rather than processed or refined sugars.
High-sugar foods are simple carbohydrates that provide calories, but
minimal nutritional benefits. Within this category, healthy choices
include fruit and low-fat or skim milk.
To increase complex carbohydrates:
- Eat more fruits and vegetables.
- Eat more whole grains, rice, breads and cereals.
- Eat more beans, lentils, and dried peas.
Ounce for ounce, starches contain the same number of calories as
protein and less than half the calories of fat. Carbohydrates provide 4
Calories per gram, and fat provides 9 Calories per gram. Therefore, it
is wise to limit processed and refined sugars.
Here are recommended serving sizes for foods high in carbohydrate:
- vegetables: 1 cup of raw vegetables, or 1/2 cup cooked vegetables,
or 3/4 cup of vegetable juice
- fruits: 1 medium size fruit (such as 1 medium apple or 1 medium
orange), 1/2 cup of a canned or chopped fruit, or 3/4 cup of fruit
juice
- breads and cereals: 1 slice of bread; 1 ounce or 2/3 cup of
ready-to-eat cereal; 1/2 cup of cooked rice, pasta or cereal; 1/2
cup of cooked dry beans, lentils, or dried peas
- dairy: 1 cup of skim or lowfat milk
For information about how many servings are recommended see the food
guide pyramid.
Here is a sample 2,000 Calorie menu of which 50 to 60% of its total
calories are from carbohydrates:
- breakfast
- 1 cup of raspberries
- 1 1/2 cups of unsweetened cereal, with 1/2 sliced banana
- 1 cup of skim milk
- 1 slice of whole wheat toast
- 1 teaspoon of margarine
- 1 teaspoon of jelly
- coffee or tea
- lunch
- turkey pita pocket sandwich (2 slices of whole wheat pita
bread, 3 ounces of lean turkey breast )
- 1/2 cup of shredded lettuce
- 1/2 cup of diced tomatoes
- 1/2 cup of green peppers
- 1 tablespoon of salad dressing
- 1 cup of skim milk
- 2 fresh medium-sized peaches
- dinner
- 4 ounces of broiled salmon with 3 tablespoons of lemon juice
and sprinkled with paprika
- 1 cup of pasta
- 1 dinner roll
- 6 steamed broccoli stalks with sprinkled black pepper
- salad:
- 1 cup lettuce
- 1/4 cup of sliced mushrooms
- 1/2 cup of sliced tomatoes
- 1/2 cup of sliced carrots
- 1 tablespoon of salad dressing
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- 1/2 cup frozen unsweetened strawberries, sweetened with 1
teaspoon of sugar
- 1-inch slice of angel food cake
- 1 cup of skim milk
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| Side Effects |
Excessive carbohydrates can cause an increase in the total caloric
intake, causing obesity.
Deficient carbohydrates can cause a lack of calories (malnutrition), or
excessive intake of fats to make up the calories.
Note: When speaking of nutrition, 1 Calorie = 1,000 calories or 1 kcal. |
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