The body needs carbohydrates, but many people are confused about which ones they should or can eat and which ones they need to avoid.

Carbohydrates are vital nutrients in the diet. Combined with proteins and fats, they make up one third of what our bodies need each day for a balanced diet. Carbohydrates provide fiber, which helps to reduce the risk of some cancers and heart disease. Eating the right ones can also help with weight control.

Depending on your gender and age, you need these amounts each day:

Women – 25 grams

Men – about 40 grams

Middle-aged women and men – 20-30 grams

People know that they need carbs, but they don’t always know which ones to choose.

Simple versus Complex

There are two types of carbs: simple and complex.

Simple carbohydrates are sugary foods such as candy bars, processed sweets and also naturally sweet fruits like strawberries, mangoes and apricots. They have a more profound effect on blood sugar. For about an hour after you eat a candy bar, you have all the energy in the world but then you get sluggish. That is the result of a drop in blood sugar, and then the only way to renew that energy is with more sugar.

Complex carbohydrates have more to them than sugars. They contain a portion of fiber. Since the body takes longer to digest these carbs, your blood sugar stays steady throughout the day. Because fiber is filling, food cravings are taken care of as well. You will find that you have more energy throughout the day than if you consumed only simple carbs for quick energy.

So, where do the “good” and the “bad” come into it? If you have ever heard of the South Beach Diet then you know about the glycemic index. It measures how different carbohydrates raise the level of glucose in the blood. Carbs with high glycemic index numbers will spike blood sugar and leave you craving more sweets.

Good Carbohydrates

When choosing which carbohydrates to include in your diet, look at the fiber content. Foods with more fiber will take longer to digest. Also, when fat is eaten with insoluble fiber, the fiber attaches to a portion of fat from your meal and it is eliminated as waste. Here are some examples of good carbs:

* Green leafy vegetables

* Beans

* Whole grains

* Fruit (in moderation and those with high fiber content).

Bad Carbohydrates

These carbs contain mostly sugars with very little fiber. Anything made with white enriched flour falls into this category: white bread, white rice and white flour pastas. The enriching process strips the fiber, leaving only the sugar.

Now that you understand more about how carbohydrates work, you can make more informed choices when selecting which ones to eat.