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Women aged 50 or younger should get 25 grams of fiber a day. This article is from the WebMD Feature Archive. We can minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber. There are good arguments on both sides, and it appears that carbohydrate requirements depend largely on the individual. Because we need fewer calories and food as we get older, men over aged 50 should get 30 grams of fiber a day. Asprin: The Wonder Drug in Your Medicine Cabinet. Bottom Line: Carbohydrates are one of the three macronutrients. We can reap the health benefits of good carbs by choosing carbohydrates full of fiber. Plants such as fruits and vegetables are quality carbohydrates that are loaded with fiber. Some people do better with a lower carb intake, while others do just fine eating plenty of carbs. Good Carbs, Bad Carbs: Why Carbohydrates Matter to You. The dietary guidelines suggest that we get about half of our calories from carbohydrates. On the other hand, refined carbs include sugar-sweetened beverages, fruit juices, pastries, white bread, white pasta, white rice and others. Carbs can also be turned into fat (stored energy) for later use. WebMD archives content after 2 years to ensure our readers can easily find the most timely content. There is also some evidence to suggest that fiber in the diet may also help to prevent colon cancer and promote weight control. Video: Cancer Takes a Toll on a Small Town. And some carbs have also been promoted as a healthful nutrient associated with lower risk of chronic disease. The main purpose of carbohydrates in the diet is to provide energy. Most carbs get broken down or transformed into glucose, which can be used as energy. It does not provide energy directly, but it does feed the friendly bacteria in the digestive system. But the second option in both questions includes good carbohydrate foods (whole grains and vegetables).
The following statements are based on information given in the report. Men aged 50 or younger should get 38 grams of fiber a day. Sleep Loss Tied to Changes in Gut Bacteria. Dietary carbohydrates can be split into three main categories. On the other hand, some claim that carbs cause obesity and type 2 diabetes, and that most people should be avoiding them. There are many different types of carbohydrate-containing foods, and they vary greatly in their health effects. Whole carbs are unprocessed and contain the fiber found naturally in the food, while refined carbs have been processed and had the natural fiber stripped out. These carbs that get absorbed slowly into our systems, avoiding spikes in blood sugar levels. In September 2002, the National Academies Institute of Medicine recommended that people focus on getting more good carbs with fiber into their diet. Starches: Long chains of glucose molecules, which eventually get broken down into glucose in the digestive system. This article takes a detailed look at carbs, their health effects and how you can make the right choices. Examples of whole carbs include vegetables, whole fruit, legumes, potatoes and whole grains. Studies show an increased risk for heart disease with low-fiber diets. The main types of dietary carbohydrates are sugars, starches and fiber. These bacteria can use the fiber to produce fatty acids that some of our cells can use as energy. Carbs have been touted as the feared food in fad diets. Carbs, or carbohydrates, are molecules that have carbon, hydrogen and oxygen atoms. Colon Cancer on the Rise Among Young Adults. To find the most current information, please enter your topic of interest into our search box. Fiber: Humans can not digest fiber, although the bacteria in the digestive system can make use of some of them. There is only one way to get fiber -- eat plant foods. In the past five years the reputation of carbohydrates has swung wildly.
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