Carbohydrates, An Overview

In most diets, carbohydrates provide the greatest number of calories. They range from "simple" sugars, to more "complex" starches that provide energy and bulk. Starch usually accounts for 50% of our carbohydrate intake, sucrose (table sugar) 30%, lactose (milk sugar) 10%, and the remaining 10% a mixture of other sugars.

Carbohydrates burn at different rates in the body. Simple carbohydrates, such as brown and white sugar, honey, candies, and refined products release quickly, and have little or no nutritional value. Complex carbohydrates such as vegetables and whole grains release slowly, and are high in nutrients. Ideally, complex carbohydrates should provide two-thirds of our calories. They release their sugar content gradually, providing energy over a longer period. They also help keep weight, blood sugar levels, and energy, constant.

The organic whole variety of foods such as, vegetables, brown rice, wild rice, oatmeal, oat bran, spelt, kamut, barley, buckwheat, beans, and fruits (apples, pears, oranges, grapefruit, prunes, dried apricots) are excellent sources of complex carbohydrates.