Carbohydrates are the sugars, starches and fibers found in all plant foods and some dairy foods. The body converts carbohydrates into glucose, which is used in the bloodstream for immediate energy. Extra carbohydrates are either converted into a form of storage energy called glycogen or are converted into body fat. Fiber differs from the other two types of carbohydrates because it is not digested or absorbed by the body and therefore does not provide energy.

Most carbohydrates are divided into two classes:

• Simple carbohydrates. These carbohydrates, which are sometimes called simple sugars, are made of one or two sugars and often taste sweet and are found in milk products, fruit, candy, soda and other sweets. Simple carbohydrates provide few essential nutrients and are high in calories.
  
  
• Complex carbohydrates. Starches and fibers that are made of more than two sugars. They are found in whole grain breads and cereals, legumes and starchy vegetables that also provide vitamins, minerals and fiber.

In addition to providing the body with energy, carbohydrates offer numerous health benefits, including assistance in absorption of calcium, regulation of sugar circulating in the blood and a source of nutrients for “good” bacteria in the gastrointestinal tract that aid digestion.

However, consuming too many of some types of carbohydrates presents some health dangers. The sugars in carbohydrates are a leading cause of tooth decay. Excessive calorie intake, regardless of food type, also contributes to weight gain.

Experts from the Institute of Medicine (IOM) recommend that adults consume 45 to 65 percent of their daily calories from carbohydrates, with no more than 25 percent of total calories from added sugars. People trying to choose healthy carbohydrates are encouraged to look for whole grain products. Whole grain products can be identified by reading the ingredient list on food labels.