Have you gotten so confused whether or not carbohydrates are ok to eat that you're not quite sure what to do? We'd like clear up some confusion. Carbohydrates are actually the primary source of fuel for your body. About 40% of your daily caloric intake needs to be in the form of carbohydrates. The problem associated with the high rates of obesity and carbohydrates is that people are overeating the bad carbohydrates and under eating the good carbohydrates. Lets take a look at what good carbohydrates are.

The healthiest sources come from whole grains, vegetables and fruits. Carbohydrates are one of the three major nutrients that the body needs in adequate amounts every day. Their basic building blocks consist of sugar molecules that can be linked together in many ways to form a vast array and are found in the forms of sugars and starches. We eat sugars naturally in foods every day.

One example are fruits, rich in a single-molecule sugar called fructose
Milk contains lactose, which is made from two different sugar molecules hooked together.
Longer arrangements of sugar molecules make up starches, fiber and complex carbohydrates found in food such as whole grains, fruits and vegetables.

Carbohydrates are generally the most abundant nutrient in the diet, and as mentioned above are the primary source of fuel for your body. Yes, the body can use fat or protein for fuel, but these nutrients are put to better use for building cells and tissues. They provide flavor (sweetness) and structure (such as fiber in a carrot). Fiber provides bulk to the diet and assists with regularity.

 As the primary source of fuel for your body, carbohydrates are critical to keep you going. If you didn't consume enough in your diet, it would be difficult for you to get through your daily activities or exercise adequately. Having enough in your diet means that you won't use dietary protein for fuel-that way, protein can be used to build and repair tissue.

Carbohydrates are divided into two categories; Complex (the good ones) and Simple (the not so good ones).
The healthiest sources are the Complex Carbohydrates. They are made of long chains of sugar molecules that take longer to break down in the body. This slower breakdown provides a steady supply of energy over time. They help to stabilize blood sugar, assist with digestion and help us feel full and satisfied longer. The healthiest sources are whole fruits, vegetables and whole grains such as whole wheat, oats or rice. These foods not only provide complex carbohydrates, but also fiber and phytonutrients for good health. These food sources should be emphasized in your daily diet.
Simple Carbohydrates are made of short chain sugar molecules which are digested quickly and enter into the blood stream. This high level of 'blood sugar' must either be converted and stored in the cells or converted to fat and stored. They have a reverse effect in that this fast increase in blood sugar soon leads to an increase in food cravings, mood swings and contributes to weight gain. Some examples are: sugars in concentrated form, sugary foods and refined products such as white rice, white bread, pretzels, regular pasta, and products made with white flour such as cakes, cookies and pastries. These food sources should be eaten sparingly to maintain a healthy weight.