Carbohydrates

Carbohydrates are the primary source of energy for every cell in your body, including those in your brain. All carbohydrates provide 4 calories per gram.

Food & Beverage Sources

Carbohydrates are found in a wide variety of foods and beverages. Carbohydrate-containing foods include fruits, vegetables, dry beans and legumes, milk and milk-based products, and grain foods. Vegetables, legumes and grain foods including rice, pasta, bread, cereals and oats, are sources of complex carbohydrates. Simple sugars naturally occur in foods, including fruit and honey. Sugar is also added to a variety of foods, such as in jams, jellies, desserts and candy.

The carbohydrates in beverages are primarily simple sugars. Some naturally occur in beverages, such as lactose in milk and fructose in 100% juice. Sweetened beverages, such as regular and mid-calorie soft drinks, sweetened tea, flavored milks and juice drinks, contain added sugars.

Recommended Intake Levels

Carbohydrates are part of a healthful diet, and it's important to pay attention to the types and amounts of carbohydrates you're consuming. Approximately 45-65% of your total daily calorie intake should come from carbohydrates. Experts agree that the majority of carbohydrates in your diet should come from whole fruits, vegetables, whole grains, low-fat dairy products, beans and legumes, and advise to limit carbohydrates from refined grains and added sugars.

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