The belief that carbohydrates are fattening is partially true, but it can be dangerous. Carbohydrates provide energy and process fatty acids in the body. Furthermore, the grain products, fruits, and vegetables that supply our bodies with carbohydrates also provide many essential vitamins and minerals.

Carbohydrates are organic substances made up of carbon, hydrogen, and oxygen. They include simple sugars (monosaccharides) such as glucose, fructose, and galactose; disaccharides, such as table sugar; and complex carbohydrates (starches and cellulose).

Starches and sugars are two of our major energy sources. Sugars are the simplest carbohydrates, and whatever their form, are all basically the same. Starches are bunches of simple sugars chemically combined. Because they are more complex than sugars, they digest slightly more slowly.

Generally, research indicates that we might be better off eating less sugar and getting our carbohydrates from other foods that also supply vitamins and minerals. Some of them add protein, too.

Eliminating carbohydrates from the diet is downright dangerous. Both carbohydrates and fats together are necessary for proper fuel chemistry. Without carbohydrates, fats are not completely broken down, and substances called ketones are formed. If ketones are allowed to build up, they become poisonous and produce a serious and sometimes fatal condition called ketosis.

Carbohydrates comprise about 45 to 50 percent of the calories in the average American diet. Carbohydrate intake can go as high as 55 percent of calories in a healthful diet. Unfortunately, in more affluent societies, carbohydrates tend to be slighted and fat intake increased. Many Americans may consume more than 50 percent of their daily calorie intake in the form of fat. Nutrition experts recommend limiting fat in the diet to 30 to 35 percent. Wise food selection and moderation are essential in balancing fat and carbohydrate intake.

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