What is a carbohydrate?

Carbohydrates are one of three macronutrients: carbohydrate, protein and fat. They contain carbon, hydrogen and oxygen atoms. Carbohydrates provide most of the energy needed in our daily lives, both for normal body functions such as heartbeat, breathing and digestion in addition, for physical activity and exercise.

Which foods contain carbohydrates?

Do I need carbs?

High-carbohydrate foods are the best and sometimes only food sources of many essential nutrients, including:

A diet that is low in or deficient in any of these nutrients leads to many health problems, including increased risk for osteoporosis, high blood pressure and heart disease.

Are high-carbohydrate diets fattening?

Not necessarily. Obesity is uncommon in Asia where most people eat a very-high-carbohydrate diet. But not all high-carbohydrate foods are created equal. Some, such as whole grains, potatoes, fruits and vegetables, actually help you eat fewer calories without hunger.

What should I eat if I want to lose weight?

You should eat more fruits and vegetables, especially nonstarchy vegetables like lettuce, broccoli, tomatoes and spinach. You should also try to eat grains that are in a more whole, unprocessed state like the ones listed in the "skinny" carb list.  Get 2-3 servings of nonfat milk or yogurt for calcium. Choose high-protein foods that are good for your heart, like beans, nuts, fish and white poultry without the skin. If you eat meat, choose lean cuts and limit portions to 3 ounces or less. Cook and eat with minimal fat.   

What to eat to lose weight - Not All Carbs Are Created Equal 

Take a look at our lists below.

The numbers on the right are a way of measuring the density of calories in a food by showing how much each food contains per pound. Nonstarchy vegetables, such as lettuce, tomatoes and carrots, are the lowest in calories while foods that contain white flour, sugar and fat, such as cookies, are the highest.

"Skinny" Carbohydrates:

Calorie-Dense Foods:

These include foods that are high in sugar, refined grains and/or fat.

foodandhealth.com, - February 2004