Carbohydrates are one of the three macronutrient categories that we need in relatively larger amounts each day in our diet for proper function. In actuality, our bodies don’t require carbohydrates, as we can get our energy from a diet rich in protein and fats, however, in practice, carbohydrates are the most common source of caloric energy for most people.
In fact, in our society, most people consume a carbohydrate rich diet, which is now a leading cause of obesity (perhaps our biggest health problem). This is not to say that carbohydrates are all bad, they aren’t, but attention must be paid to the type and amount of carbs consumed for optimum health and survival.
As with everything else, the determining factors have to do with type, quality, and quantity. There are several ways to categorize carbohydrates. For our purposes, we will divide them into 4 types that overlap to some degree:
Simple can be healthy when it occurs in a natural food such as fruit. Fructose is an example of such a carbohydrate. However, when consumed in larger amounts, particularly in a refined / processed form, it can be quite unhealthy.
Refined can be healthy when it pertains to a carbohydrate with a very low glycemic index that is not consumed in too large an amount (related to the glycemic load). Xylitol and erythritol are examples of such a carbohydrate, they are classified as sugar-alcohols. In general, however, refined carbs are not healthy at all. Examples include: sucrose, dextrose, corn syrup, high-fructose corn syrup, etc.
Complex carbohydrate rich diets are almost always considered to be quite healthy. The only real issue with those diets is quantity. They should not be consumed in greater amounts than can be used on a daily basis or an excessive amount at a given meal.
Starchy carbs are also generally healthy although they have a greater capacity to be stored as fat and should not be over-eaten.
Since most Americans are overweight (56%) and or diabetic or pre-diabetic (28%) it is vitally important that we all keep close tabs on our intake of carbohydrates, and in particular, avoid / minimize those that are in excess of our bodies daily needs.