Despite the high-protein craze and recent carbohydrate bashing, the consensus of nutrition science remains that carbohydrates should be your body’s main energy source. The Institute of Medicine advises that children and adults consume 45 to 65 percent of their calories (energy) from carbohydrates. For a 2,000-calorie day, that’s 225 to 325 carbohydrate grams daily.
Are carbohydrates fattening? Not inherently. What’s fattening are excess calories from any source—carbohydrates, fat, protein—and alcohol!
Are the carbohydrates in pasta, vegetables, fruit, and candy different? In food, yes. As energy, no. Grain products and vegetables supply mostly complex carbs; fruit and candy provide mostly different types of sugars. Whole-grain foods, vegetables, and some fruits have fiber, too. Except for fiber, all carbohydrates are digested to simple sugars before they’re absorbed and used for energy.
Top-line advice: Pick your carbs wisely so you also get their nutrient partners—vitamins and minerals—along with phytonutrients.
- Make grain choices “whole” for more fiber. Pick whole-wheat bread, oat cereal, or brown rice, for example.
- Go for veggies and fruit. Eat one more serving today of either one. Goal: five to nine servings a day.
• Ease up on soda or candy. Try one portion less than usual today.
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