Carbohydrates: Your Body’s Main Fuel Source Think about some of your favorite foods. They probably have carbohydrates! Carbohydrates, or carbs, are the body’s main fuel source. They provide energy for your brain, heart, kidneys and central nervous system. Carbs are broken down into glucose, or sugar, as energy for your cells, tissues and organs. As a Warfighter, staying fueled up is essential to your duties. Keeping your mind and body prepared is not only necessary for daily living, but also for operational readiness. Not All Carbs Are Made the Same It’s important to incorporate all three macronutrients (carbs, proteins and fats) into your eating plan. But did you know that there are different kinds of carbs? Though we often refer to them as just ‘carbs’, there are a few different types we need in a balanced eating plan! Sugars(SimpleCarbohydrates) These are the smallest carbs, that are quickly broken down and absorbed in your body. They are often added to foods like candy, desserts, drinks and processed foods because they are fairly inexpensive. Naturally occurring simple sugars are found in foods like fruits, vegetables and milk. These foods also include other nutrients, making them healthier choices than added sugars. Starches(ComplexCarbohydrates) These are carbs that are formed by multiple simple carbs linked together. They take longer for your body to break them down and absorb than simple carbs. Starchy foods include bread, cereal, pasta and some vegetables (e.g., potatoes, beans, legumes and corn). Fibers(ComplexCarbohydrates) Fiber-rich foods can make you feel full and satisfied longer, which helps reduce the likelihood of overeating. Fiber is found in plant-based foods including fruits, vegetables, nuts, seeds, beans and whole grains. How Many Carbs Should I Eat a Day? Carbs are a key part of any balanced eating plan. Everyone is different, so there is no set number of carbs to consume in a day. The Dietary Guidelines for Americans recommend 45-65% of your daily calories come from carbs. Aim to consume more complex carbs than simple carbs in your eating plan to increase nutritional value and decrease likelihood of weight gain. To learn more about how to create a balanced eating plan, check out MyPlate.gov. Your Daily Caloric Intake Calculate Your Daily Carbohydrates It is recommended you consume675 to 975 per day to hit a goal of 45-65% of your calories from carbohydrates of your total daily calorie intake of 1500 calories. Tips for Choosing Healthy Carbs Eat Fiber-Rich Foods Reach for Whole Grains Choose Low-fat Dairy Products Consume More Beans, Peas & Lentils Limit Added Sugars Eat Fiber-Rich Foods Fruits and vegetables without added sugar are some of the most fiber-rich foods. These can be whole, canned or frozen. They provide fiber, hydration and bulk, which helps you feel fuller with fewer calories added to your eating plan. Aim for 25-35 grams of fiber per day, or 5-10 grams of fiber per meal. Learn more about fiber here. Blueberries Broccoli Avocado Reach for Whole Grains Whole grains contain all three parts of the grain (bran, germ and endosperm) compared to refined grains which remove the bran and germ. This means whole grains provide the most health benefits because they contain more fiber and other nutrients. Farro Tri-color Quinoa Black Rice Choose Low-fat Dairy Products Milk, cheese, yogurt and other dairy products are great sources of protein and vitamins and minerals such as calcium, vitamin D and potassium. Low-fat options limit your calorie and saturated fat intake. Fat-free Milk Low-fat Yogurt Cottage cheese Consume More Beans, Peas and Lentils These are some of the most nutrient-dense foods you can include in your eating plan. They’re typically low in fat and high in vitamins, minerals and fiber. They’re a good source of protein and healthy carbs. If you don’t eat animal products, these are a good meat substitute with less fat and zero cholesterol. Pinto Beans Snap Peas Red Lentils Limit Added Sugars There is no known health benefit to added sugar. Oftentimes sugar is added to items like processed foods in order to make them tastier. The Dietary Guidelines for Americans recommend no more than 10% of daily calories come from added sugar. Consuming too many foods and drinks with added sugar can cause you to take in more calories than you need each day and contribute to weight gain. Ice Cream Soda Breakfast Cereal Additional ResourcesMyPlate.gov - “MyPlate.gov”American Heart Association - “Added Sugars”ReferencesMedline Plus - “Carbohydrates”Mayo Clinic - “Carbohydrates: How carbs fit into a healthy diet”Harvard T.H. Chan School of Public Health - “Carbohydrates”
