There are two types of carbohydrates: simple and complex. Simple carbohydrates are found in sugars such as table sugar, molasses, honey, lactose (in milk) and fructose (in fruits). They break down quickly during digestion and provide an immediate source of energy to the bloodstream.

Complex carbohydrates are starches such as those found in grain products and some vegetables (potatoes and corn). Complex carbohydrates break down slowly during digestion, giving the body a time-released source of energy. However, refined grain products and potatoes breakdown faster than whole grains.

The average American consumed 146 pounds of wheat flour in 1999. There is room for increased wheat consumption in the United States. At the turn of the century, Americans consumed about 210 pounds of wheat flour per person each year. In 1971, that figure hit an all-time low of 110 pounds per person because of inaccurate information that portrayed bread, starches and carbohydrates as fattening.

Today, health professionals recommend that more than 55 percent of daily caloric intake should be from the base of the Food Guide Pyramid. The 2000 Dietary Guidelines suggest that we consume 6 - 11 servings of low-fat carbohydrates such as bread, cereal and pasta, especially whole grains. Consumption is gradually increasing and may someday again approach the 210-pound level. Eating a variety of grain foods, such as bread, cereal, pasta and tortillas - including at least three servings of whole grains a day - can help you reach your daily goal of 20 to 35 grams of fiber. Whole grains contain more than fiber - there are numerous nutrients and micronutrients in whole grains that help protect against heart disease and cancer.

Get creative with your foods. Experiment with herbs and spices. Try exotic grains like quinoa, bulgur or couscous, and trade recipes with friends. Wheat foods provide minimal amounts of fat unless eaten with high fat toppings. By exchanging wheat products for high fat foods, fat in the diet can be reduced.

Grain products are also an excellent source of fiber, the major B vitamins and iron:

Thiamine (B1) is needed daily for good appetite, digestion and healthy nerves. It also helps the body make better use of fat and carbohydrate. Wheat foods may provide as much as a third of the daily requirements for thiamine.

Riboflavin (B2) is found in many plant and animal foods. It is essential for the use of protein by the body.

Niacin was once called the "anti-pellagra" vitamin. Since the niacin enrichment of white flour products in the 1940's, pellagra basically has been eradicated in the United States.

Folic Acid is now a required nutrient in enriched grain products. It has been shown to prevent neural tube defects and may help reduce the risk of heart disease and some cancers.

Iron, with the help of copper, combines with protein to form hemoglobin, a compound in red blood cells that transports oxygen to each cell in the body and carries carbon dioxide away to be exhaled. Iron-deficiency anemia is a problem in United States, primarily among teenagers and women of childbearing age. Enrichment of white flour products with iron has lessened the occurrence of iron-deficiency anemia significantly in the United States. Wheat foods are all considered reliable sources of iron for normal dietary needs.

Zinc is important in the diet; particularly for skin healing and growth properties. Many breakfast cereals are a good source of zinc.

Layered Cracker Dip photo and recipe courtesy the Wheat Foods Council.