Carbohydrates: Your Diet's Fuel

 Many fad diets give carbohydrates a bad rap, leading you to believe that they're the cause of unwanted weight gain. But carbs are an essential part of a healthy diet.

 

    What Are the Types of Carbohydrates? 

 There are two types of carbohydrates: simple and complex. Complex carbohydrates, which should make up most of your carbohydrate intake, require more work and take longer for your body to break down.

"It's a slower process," says Meyerowitz. But that’s a good thing — while simple carbohydrates are broken down more quickly, they don't do much for your body. Because complex carbohydrates are broken down slowly, they give your bloodstream a more consistent level of energy, so you avoid the "highs and lows" that simple carbohydrates can give you, explains Meyerowitz.

       
   What's the Best Source of Carbs?

    You need to get between 50 and 60 percent of your daily calories from carbohydrates, according to Meyerowitz. Most should be whole grains and other complex carbohydrates, but the fiber in fruits and vegetables make them a good simple carbohydrate choice. If you don't get enough carbohydrates, you run the risk of depriving your body of the calories and nutrients it needs, or of replacing healthy carbs with unhealthy fats.
To get the carbs you need, fill your plate with the best carbohydrate sources for your body:

• Whole grains like barley, bulgur, buckwheat, quinoa, and oats
• Whole-wheat and other whole-grain breads
• Brown rice
• Whole-wheat pasta
• Fruits and vegetables
• Beans, lentils, and dried peas
• Whole-grain cereals like 100 percent bran

This doesn't mean that you're never allowed to have a sweet treat for dessert, a bowl of white rice, or a baked potato. It just means that those should be the exceptions instead of everyday carbohydrate selections.
At the same time, you should also avoid loading up on complex carbohydrates or making them your primary source of calories. A diet too rich in even complex carbohydrates — or in any food — packs more calories into your body, which eventually leads to weight gain.
Complex carbohydrates are good for you, so don't look at a bowl of hearty whole-wheat pasta or brown rice as a bad thing or a big diet no-no. Instead, consider it a source of healthy fuel that your body needs to maintain consistent energy.