Carbohydrates have gotten a bad rap in the past couple of years. But they are necessary for a balanced diet and serve a specific function. Carbohydrates can be broken down into two types: simple and complex. For an athlete, a diet high in complex carbohydrates is the best diet for both endurance and cardiovascular fitness. Oftentimes, people dramatically cut down carbohydrates from their diet. However, just like fats and proteins, carbohydrates are a necessary component. Here are a few questions and answers that may help answer those looming questions about the “C” word.

Q: What are complex carbohydrates?

A: Complex carbohydrates are the starches and fiber in vegetables, whole grain products and legumes.

Q: Why are the complex carbohydrates the body’s best fuel?

A: Complex carbohydrates provide a slow, steady supply of energy for athletic performance. This energy is necessary for the functioning of muscles, the brain and nerves, and also for the utilization of nutrients in the body. Many foods that are high in complex carbohydrates are also good sources of vitamins, minerals and fiber. They are generally inexpensive, low in calories and high in nutrients, or “nutrient dense.”

Q: What are good sources of complex carbohydrates?

A: Good sources of complex carbohydrates are vegetables, brown rice, noodles, pasta, bread, cereal and other grain products.

Q: Are complex carbohydrates fattening?

A: No. Complex carbohydrates have less than half the calories that fats have. A large intake of complex carbohydrates may result in longer eating time, bring about satiety sooner, and therefore result in lower caloric intake as compared to a meal with more fat or sugar.

Q: How much complex carbohydrate should I consume?

A: More than half of your caloric intake should be composed of complex carbohydrates. Choose whole grains, cereals, breads, pastas, legumes, fruits and vegetables. Try to include at least four servings of grains, two servings of fruit, two servings of dark leafy green vegetables, and two or more servings of other vegetables.

Q: What about those low-carb diets?

A: As with anything, balance is important. Drastically reducing any one nutrient can affect other parts of the body. Carbohydrates also perform an important duty in brain function. They provide the energy and necessary nutrients for the brain to do its work. Cut out carbs and most people experience headaches, low energy levels and can even pass out. Remember, moderation and balance is the key. Carbohydrates also make us feel full. Cutting out carbs will lead to always feeling hungry and oftentimes overeating.

Q: What about pasta, can I still eat it and not feel guilty?

A: I remember the days when it was all about eating pasta. These days it seems to be the archenemy of the dinner table. Pasta is a great source of carbohydrates. However, instead of using regular pasta, try whole grain pasta or low-carb pasta. You’ll be surprised that it almost tastes the same, but the nutrient value is higher and it has more fiber.

Q: Should I not eat carbohydrates after 6:30 p.m.?

A: In the evening, we should keep carbohydrate consumption down to a small amount. Our digestive system does slow down in the evening, making it harder to digest. It is OK, but keep portions small.

I keep saying this over and over: It’s all about balance. When planning your meals, consider small portions. Not only will your body love you but so will your stomach and your palate!

I’d love to hear about what’s working (and not working) for you. Feel free to share your stories or questions with me at editor@uptownpub.com.