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Carbohydrates are one of the main types of food. Your liver breaks down carbohydrates into glucose (blood sugar). Your body uses this sugar for energy for your cells, tissues and organs.

Carbohydrates are called simple or complex, depending on how fast your body digests and absorbs the sugar. You get simple carbohydrates from fruits, milk products and table sugar. Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. Complex carbohydrates and some simple carbohydrates provide vitamins, minerals and fiber. Products made with refined sugar provide little nutrition. It is wise to limit these products.

Carbohydrates are not essential nutrients: the body can obtain all its energy from protein and fats. The brain cannot burn fat and needs glucose for energy, but the body can make this glucose from protein. Carbohydrates and proteins contain 4 kilocalories per gram while fats contain 9 kilocalories and alcohol contains 7 kilocalories per gram.

Foods that are high in carbohydrates include breads, pastas, beans, potatoes, bran, rice and cereals.

Based on evidence for risk of heart disease and obesity, the Institute of Medicine recommends that American and Canadian adults get between 40-65% of dietary energy from carbohydrates. The Food and Agriculture Organization and World Health Organization jointly recommend that national dietary guidelines set a goal of 55-75% of total energy from carbohydrates, but only 10% should be from Free sugars (their definition of simple carbohydrates).

The Institute of Medicine recommends 130 grams (520 kilocalories) of carbohydrate per day, which is the average minimal usage of glucose by the brain. The desirable range of carbohydrate intake is 45 to 65 percent of total caloric intake (also referred to as the Acceptable Macronutrient Distribution Range, or AMDR), and the Daily Value (DV) for carbohydrate on food labels is based on a recommended intake of 60 percent of total caloric consumption. These recommendations also generally advise that no more than 25 percent of carbohydrate intake be derived from sugars (mono- and disaccharides).

The distinction between "good carbs" and "bad carbs" is an important attribute of low-carbohydrate diets, which promote a reduction in the consumption of grains and starches in favor of protein. The result is a reduction in insulin levels used to metabolize sugars, and an increase in the use of fat for energy through ketosis.

See also: Iron in diet