Would you believe all of these statements about carbohydrates are true? With a better understanding of what carbs are and how the body uses them, we can untangle the contradictions -- and make smart, satisfying choices about daily diet.

The big family of carbohydrates
Carb confusion begins with the fact that so many different foods are members of the family. Breads, cereals, rice, cakes, cookies and soda all contain carbs, but so do fruits, vegetables, beans, nuts and milk. Many, if not most, foods contain carbohydrates, and we need them.

Regardless of the food source, carbs provide the body with energy. The digestive system breaks them down and converts them into glucose, or blood sugar, which is a universal energy source for cells. Our bodies use that energy not only to fuel physical activity but to keep every organ functioning properly.

How efficiently the body creates blood sugar and utilizes energy depends on the carbohydrate source consumed, and this where your food choices have a big impact on health.

Not so simple
Carbohydrates are divided into two types: simple and complex. While it would be convenient to categorize one as good and the other as bad, the reality of it is not quite so tidy.

Simple carbohydrates are also known as simple sugars. They include the naturally occurring sugars in some fruits, vegetables and milk products as well as added sugars and refined sugars such as sucrose (table sugar), dextrose, corn syrup and other sweeteners. The body has an easy time breaking down its small molecules and, in fact, they are the quickest source of energy available.

But, like a car with the gas pedal all the way down, fast-burning carbs spend their fuel quickly. As a result, simple carbs can leave you feeling hungry sooner. And when you reach for another candy bar or soda to fill up the tank again, you also get all of that snack's attendant calories. Fruits are a smarter choice for a fix of simple carbs; though their sugar still burns quickly, they provide the body with nutrients and vitamins that other sweet treats lack.

Complex carbohydrates are starches, including not only bread, pasta, nuts and bran but starchy vegetables like corn and potatoes. They have longer strings of molecules and therefore take the body more time to break down. Filling up on these foods tends to leave your appetite satisfied for a longer time and, because they burn slowly, also provide energy over a longer period. That's why endurance athletes such as cyclists and marathon runners will often "carbo load" before a race to bolster stamina. Assuming a good meal of complex carbs is given time to digest, muscles in the body will store the excess energy (as glycogen) and use it as physical exercise intensifies.

The downside of complex carbs is that many widely consumed foods like white-flour breads and white rice have had nature's good ingredients processed right out of them. Like some simple carbs, these refined grains add calories but have been stripped of nutrients and, importantly, dietary fiber. That's a major loss, because fiber satiates the appetite, helps lower bad cholesterol and aids in digestion. Studies show that most Americans don't get enough fiber.

The whole truth
Over-scrutinized and widely misunderstood, carbs have become something of a notorious celebrity among foods ever since diets like Atkins, South Beach and Zone gained traction. While these low-carb plans can lead to weight loss, notably in the early weeks, most people have a difficult time maintaining them. A better, more realistic diet plan is to make sustainable changes incorporating the carbs that promote good health. Whole grains, especially, in addition to beans, fruits and vegetables, provide the body with nutrients and fiber in healthy balance with their calorie count.

Fortunately, you no longer have to travel far to an organic specialty store or pay top dollar for whole-grain foods. You just have to know what to look for. As a rule of thumb, look for products that include the word "whole" (whole wheat, whole oats, whole rye) in the first item on the ingredient list. As of 2005, you can also find the yellow Whole Grain Stamp on packages of authentic whole-grain products.

The right stuff
Along with proteins and certain types of fat, carbohydrates provide the energy needed to lead a healthy life. In fact, experts recommend that about half of all the calories we consume should come from carbohydrates. Chosen and consumed wisely, carbohydrates needn't be forbidden food but instead a cornerstone of eating well.