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Carbohydrates are good for your diet
STILLWATER, Okla. – Many people cut carbohydrates because they think they are “fattening,” when in fact choosing a high-carbohydrate, high-fiber and low-fat diet can help with weight management.
“The major function of carbohydrates is to provide energy,” said Janice Hermann, Oklahoma State University Cooperative Extension Service nutrition education specialist. “The body uses glucose to provide most of the energy for the human brain. About half of the energy used by muscles and other body tissues is provided from glucose and glycogen, which is a storage form of carbohydrates.”
Carbohydrates are long chains of sugar molecules that are mainly used for energy. This energy is needed to carry on body processes such as breathing, maintaining body temperature and contraction and relaxation of the heart and muscles.
Energy is needed for physical activities. The brain, nerve cells and developing red blood cells can only use glucose for energy, Hermann said.
Foods rich in complex carbohydrates, including grain foods, vegetables, fruit and legumes, provide valuable vitamins and minerals and little fat. This is in addition to starch and dietary fiber.
“A diet rich in complex carbohydrates from these types of food offers lots of health benefits,” she said. “Diets rich in complex carbohydrates can help with weight management and prevent heart disease, cancer, diabetes and intestinal disorders. Dietary recommendations encourage a diet rich in grains, vegetables, legumes and fruits for these reasons.”
Hermann said most carbohydrates should come from foods such as breads, cereals, grains, vegetables, fruits and legumes. Dairy foods also provide carbohydrates through lactose.
The MyPyramid can easily provide the recommended daily amounts of carbohydrates and fiber needed in a diet. Recommended amounts from each MyPyramid food group each day for a reference of 2,000-calorie diet include:
- 6 ounces of grains
- 2.5 cups of vegetables
- 2 cups of fruit
- 3 cups of milk
- 5.5 ounces of meat and beans
- 6 teaspoons of oil
OSU Cooperative Extension Fact Sheet T-3117, Carbohydrates in the Diet, can provide additional information on this topic. This fact sheet is available through all Oklahoma Cooperative Extension Service county offices
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Katie L.
Reim
Communications
Specialist
Agricultural
Communications Services
140
Agriculture North
Oklahoma State
University
Stillwater, Ok 74078
405-744-6792
(Phone)
405-744-5739
(Fax)
katie.reim@okstate.edu
Oklahoma State University, U.S. Department of Agriculture, State and Local Governments Cooperating: The Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age, disability, or status as a veteran, and is an equal opportunity employer.
