Overview
The current United States Department of Agriculture publication outlining dietary guidelines states, “The [recommendation] for carbohydrates is 45 to 65 percent of total calories.” In general, these guidelines refer to so-called good carbohydrates: unprocessed foods, such as whole grains and fruits and vegetables, rather than highly processed foods such as sugar, white flour and corn syrup. Choosing these good carbohydrates meets energy requirements while maintaining health, as carbohydrates are necessary to normal cellular function.
Function
A diet rich in good carbohydrates optimizes cellular energy production, decreases the risk of abnormal metabolic processes, stabilizes blood sugar and minimizes fat storage, according to experts at the Harvard School of Public Health. Further, the USDA Dietary Guidelines for Americans note, “There is [a] potential relationship between diets containing fiber-rich foods and lower risk of type 2 diabetes.” Since fiber is a nondigestible, noncaloric carbohydrate, diets that include good carbohydrates may play an important role in maintaining health.
Features
Diets rich in good carbohydrates must be balanced with regard to both macro- and micronutrients. Further, while good carbohydrates are beneficial, the USDA notes in their Dietary Guidelines that they must be selected “within the context of a calorie-controlled diet.” Also noted in the publication, “the greater the consumption of foods containing large amounts of added sugars, the more difficult it is to consume enough nutrients without gaining weight.” As such, good carbohydrate diets should include include a variety of foods, including high-quality sources of protein, fat and vitamins.
Identification
A good-carbohydrate diet is identified by analyzing the quality of the carbohydrates in your diet. According to the Harvard School of Public Health, good-quality carbohydrate sources include fruits, vegetables, whole grains, and beans. One indicator of a good carbohydrate is that it is from an unprocessed source; processing removes some of a carbohydrate’s nutrients and reduces its quality. The Mayo Clinic website notes, “Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium.” They suggest choosing whole grains over their refined counterparts whenever possible.
Types
One good-carbohydrate diet involves keeping track of the glycemic index (GI) of consumed foods. GI measures the rate of carbohydrate absorption, where lower GI values are associated with higher-quality carbohydrate. There are several tables of GIs available on the Internet (see Resources). Another good carbohydrate diet is outlined by the USDA at www.mypyramid.gov. This site personalizes diet recommendations with regard to your age, gender, and body weight, to help you select a diet that will promote optimal health. Mayo Clinic health expert Katherine Zeratsky, R.D., L.D., suggests carbohydrate counting as one way to control and monitor the amount of carbohydrate consumed.
Warnings
While good carbohydrates provide many health and wellness advantages, it’s worth noting that over-consumption of carbohydrate (or any nutrient) will lead to fat storage, regardless of that nutrient’s quality. As a result, despite the fact that a good-carbohydrate diet incorporates high-quality carbohydrate, consumption of the nutrient beyond caloric needs does not impart additional health benefits.
About this Author
Kirstin Hendrickson is a writer, teacher, coach and athlete. She’s been teaching, coaching, and writing about health, wellness and nutrition for more than 10 years. She has a B.S. in zoology, a B.S. in psychology, an M.S. in chemistry, and a Ph.D. in bioorganic chemistry.
