Brenda Davis

Institute of Medicine (IOM) recommends somewhat lower intakes, ranging from

45 to 65 percent of calories from carbohydrates. 3Both organizations agree that whole plant foods, such as vegetables, fruits, whole grains, legumes, nuts, and

seeds, should provide most of these carbohydrates.

These health authorities set the lower end of the recommended carbohydrate

range (45 to 55 percent of calories) to ensure that people eat enough

carbohydrates to meet energy needs. The lower limits also ensure ample intakes

of the beneficial compounds associated with carbohydrate-rich foods: fiber,

minerals, vitamins, antioxidants, and phytochemicals.

TYPES OF FIBER

Fiber has traditionally been divided into two categories: soluble and insoluble.

Examples of soluble fibers are gums, mucilages, and pectins. Cellulose and

lignin are examples of insoluble fiber.

Guar gum,

mucilages, and pectin are all examples of viscous fiber. Cellulose and lignin are

examples of nonviscous fiber.