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Nutrition

Grain products: rich sources of carbohydrates
Foods high in carbohydrate include fruits, sweets, soft drinks, breads, pastas, beans, potatoes, bran, rice, and cereals. Carbohydrates are a common source of energy in living organisms; however, no carbohydrate is an essential nutrient in humans.[9]
Carbohydrates are not necessary building blocks of other molecules, and the body canobtain all its energy from protein and fats.[10][11] The brain and neurons generally cannot burn fat for energy, but use glucose or ketones. Humans can synthesize some glucose (in a set of processes known as gluconeogenesis) from specific amino acids, from the glycerol backbone in triglycerides and in some cases from fatty acids. Carbohydrate and protein contain 4 kilocalories per gram, while fatscontain 9 kilocalories per gram. In the case of protein, this is somewhat misleading as only some amino acids are usable for fuel.
Organisms typically cannot metabolize all types of carbohydrate to yield energy. Glucose is a nearly universal and accessible source of calories. Many organisms also have the ability to metabolize other monosaccharides and Disaccharides, though glucose is preferred. InEscherichia coli, for example, the lac operon will express enzymes for the digestion of lactose when it is present, but if both lactose and glucose are present the lac operon is repressed, resulting in the glucose being used first (see: Diauxie). Polysaccharides are also common sources of energy. Many organisms can easily break down starches into glucose, however, most organisms cannot metabolizecellulose or other polysaccharides like chitin and arabinoxylans. These carbohydrates types can be metabolized by some bacteria and protists. Ruminants and termites, for example, use microorganisms to process cellulose. Even though these complex carbohydrates are not very digestible, they may comprise important dietary elements for humans. Called dietary fiber, these carbohydrates enhancedigestion among other benefits.[12]
Based on the effects on risk of heart disease and obesity,[13] the Institute of Medicine recommends that American and Canadian adults get between 45–65% of dietary energy from carbohydrates.[14] The Food and Agriculture Organization and World Health Organization jointly recommend that national dietary guidelines set a goal of 55–75% of total energy from carbohydrates,but only 10% directly from sugars (their term for simple carbohydrates).[15]
[edit] Classification
Historically nutritionists have classified carbohydrates as either simple or complex. However, the exact delineation of these categories is ambiguous. Today, simple carbohydrate typically refers to monosaccharides and disaccharides and complex carbohydrate means polysaccharides (andoligosaccharides). However, the term complex carbohydrate was first used in slightly different context in the U.S. Senate Select Committee on Nutrition and Human Needs publication Dietary Goals for the United States (1977). In this work, complex carbohydrate were defined as "fruit, vegetables and whole-grains".[16] Some nutritionists use complex carbohydrate to refer to any sort of digestible saccharide presentin a whole food, where fiber, vitamins and minerals are also found (as opposed to processed carbohydrates, which provide calories but few other nutrients).
Some simple carbohydrates (e.g. fructose) are digested very slowly, while some complex carbohydrates (starches), especially if processed, raise blood sugar rapidly. The speed of digestion is determined by a variety of factors including whichother nutrients are consumed with the carbohydrate, how the food is prepared, individual differences in metabolism, and the chemistry of the carbohydrate.
The USDA's Dietary Guidelines for Americans 2010 call for moderate- to high-carbohydrate consumption from a balanced diet that includes six one-ounce servings of grain foods each day, half from whole grain sources, leaving the other half for...