Generally speaking, carbohydrates have no specific dietary requirements. It is mainly to obtain a reasonable proportion of calorie intake from carbohydrates. In addition, at least 50 ~100g of digestible carbohydrates should be ingested every day to prevent carbohydrate deficiency.
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Nutrition experts generally believe that 50% to 60% of the calories people consume every day should come from carbohydrates. Because of different carbohydrates, there is more evidence that you should choose your diet carefully.
For simple carbohydrates, it is very important to drink milk and juice and eat proper amount of fruit. But eating sugar and other sweeteners will provide a lot of unnecessary calories in the body, which is harmful to health.
For complex carbohydrates, only low-fiber carbohydrates, starch (such as potatoes) and refined grains (such as white rice, macaroni and white bread) should be avoided. Carbohydrates in these foods will be quickly converted into monosaccharides by the body.
On the contrary, you should try to eat more carbohydrates containing a lot of fiber. Especially beans and whole wheat foods, will be beneficial to human health. According to the recommended consumption of fruits and vegetables by these experts, carbohydrates can be consumed healthily. There are many ways to ingest carbohydrates. The "Food Guidance Pyramid" recommends ingesting a variety of carbohydrates from the following food groups every day.
Baidu encyclopedia-carbohydrates