Recommendations from the American Dietetic Association, the American Diabetes Association, and many government health agencies are for a diet composed of 40-60% carbohydrates. This means about half your calories should be coming from grains, starchy vegetables, fruits and dairy products. It sounds contrary to the advice of so many weight-loss diets that suggest you keep your carbohydrate intake to a minimum. But these reputable health agencies know carbohydrates serve many healthy purposes in the diet.

First of all, any foods that are carbohydrate-free contain 100% fat and/or protein. In other words a diet low in carbohydrates becomes a high-fat or high-protein diet. A diet too high in fat or too high in protein has many negative health effects, ranging from heart disease to kidney disease. A high carbohydrate diet does not lead to any chronic diseases, unless, of course, a person exceeds their calorie level. Being overweight is a risk factor for health problems. The instance where carbohydrates are not good in the diet is when they are primarily sugars. Candy and cookies and cakes are carbohydrate foods, but they contribute mostly calories and very little in the way of any nutrients.

So let’s go back to the diet that has half the calories from the healthy carbohydrates: fresh fruits, low-fat milk, starchy vegetables like peas, corn and potatoes, whole grains like wheat and brown rice. These foods contribute B vitamins, fiber, iron from whole grains, vitamins A and C in the fruits, calcium in the milk, and only minute amounts of fat or empty calories.

Carbohydrates provide energy in the amount of 4 calories per gram. If you eat a typical 2000 calorie diet you want to aim for 250 grams of carbohydrate per day to provide 1000 calories. This comes out to about 15 servings per day of bread, rice, crackers, pasta, fruit, potatoes, and milk. Yes, it may sound like a lot, but where else would it be better to get those 1000 calories? Just take a look at the USDA food guide pyramid to remember all the healthy choices that make up our diet. Most of the food groups are carbohydrate-containing, with the exception of oils. Even the “meat and bean” group has carbohydrates in the beans.

You can’t escape the fact that carbohydrates make up the basis of a balanced diet. They are in breads and cereals, fruits and vegetables, milk and yogurt, and beans. They are a source of many vitamins, minerals and fiber. They give us energy and feed our cells. When eaten within our calorie requirements it is obvious they are important in our diet for all the nutritious benefits they provide.