Carbohydrates

Carbohydrates are a major source of energy and calories. Protein is important, but calories from carbohydrates and fat are important too. If you don't take in enough calories, protein gets broken down for energy rather than sparing it to build and maintain body tissue. You should try to eat at least 6-11 servings/day. A serving is a slice of bread, ½ cup rice, pasta or cereal or a medium potato.

Carbohydrates range from the simple (e.g. sugar, syrups, soda, and candy) to the complex (e.g. cereals, pasta, bread, rice, and potatoes). Cereals and breads can be further broken down to whole grains vs. refined. Refined means that in the milling process the outer bran layer containing the B vitamins and vitamin E containing germs are removed and we are left with the inner kernel. Vitamins and minerals are added back to white flour but the bran is not. Whole grains are the best source of dietary fiber. Essentially fiber normalizes bowel function protects against colon cancer, lowers cholesterol, triglycerides and blood sugar.

There are two kinds of dietary fiber: soluble and insoluble.

Soluble fiber is oatbran, dried beans, fruit and potatoes. In fruit, pectin is the soluble fiber, specifically the white of the apple, peaches, bananas, citrus fruits and strawberries (the part without the seeds or skin). Soluble fiber lowers cholesterol and triglycerides, decreases glucose absorption (good for diabetics) and feed the friendly bacteria that live in the large intestine. Soluble fiber also slows down the bowel IF there is diarrhea.

Insoluble fiber is whole grains, vegetables and fruits with edible seeds and skins (e.g. the skin of the apple, pear, peach and the seeds of strawberries, raspberries, kiwi, etc.) Insoluble fiber helps to keep things moving through the bowel. It relieves constipation and decreases the exposure time of potential cancer causes in the intestine.

Your best bet is to opt for brown bread, brown rice and whole grain cereals like shredded wheat or raisin bran over corn flakes AND Rice Krispies. Read label and look for the words "whole" in the list of ingredients. Look at the listing for fiber on the label. If you are buying bread no less than 2 grams/fiber per slice. When buying cereal no less than 4 or 5 grams/serving. Look for more detailed information on "Fiber" on this website.

Fruits and vegetables are another source of carbohydrates, but their most valuable contribution is vitamins, minerals, antioxidants, phytochemicals and dietary fiber. A healthy daily goal is 5-9 servings/day. A serving is a piece of fresh fruit, ½ cup cooked fruit or vegetable or ¾ cup of juice.

Ideally carbohydrates should contribute about 55-65% of your daily calorie intake, the remainder protein and healthy fats.

Donna Tinnerello MS, RD,, CD/N Updated June 2000

Donna Tinnerello MS, RD, CD/N is registered dietitian with more than 10 years experience in HIV and nutrition. She works in lower Manhattan at Cabrini Medical Center, the community and in private practice.. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight loss. Donna is available for private consultation by referral only.