Carbohydrates
Understanding Carbohydrates
Carbohydrates are nutrients found in many foods, including sugars, starches, and fiber. Foods like fruits, vegetables, grains, nuts, seeds, and dairy all contain carbohydrates. The body turns carbohydrates into glucose, which supplies energy, especially for the brain.
Some carbohydrates, like fiber, pass through the body without being digested. Fiber comes from plant foods and helps with digestion and gut health. Manufacturers sometimes add carbohydrates, such as fructose and inulin, to processed foods for sweetness or texture.
Varieties of Carbohydrates
Carbohydrates come in three types:
Simple Carbohydrates (Sugars): These provide quick energy. Examples include glucose, fructose (found in fruits and honey), sucrose (table sugar), and lactose (in dairy products).
Complex Carbohydrates (Starches): These are made of many sugar units linked together. You can find them in grains, starchy vegetables, beans, and peas.
Fiber: Fiber is a complex carb that the body cannot fully break down. It is mainly in plant foods such as fruits, vegetables, whole grains, beans, and lentils.
| Type | Examples | Main Sources |
|---|---|---|
| Simple sugars | Glucose, fructose | Fruit, honey, table sugar, dairy |
| Starch | Multiple linked sugars | Potatoes, bread, beans, peas, grains |
| Fiber | Cellulose, inulin | Vegetables, fruits, legumes, whole grains |
Carbohydrates and Health
Carbohydrates supply energy and add fiber, vitamins, and minerals to the diet. Whole foods with carbs, like whole grains, fruits, and vegetables, offer extra health benefits. They can help protect against some diseases and may assist in keeping a healthy weight by making meals more filling and nutritious.
Fueling the Body with Energy
When you eat carbs, your body turns them into glucose, which then travels through the bloodstream and fuels your cells with the help of insulin. If you have more glucose than needed for energy, your body stores it as glycogen in the liver and muscles. Once those stores are full, your body turns extra glucose into body fat.
Lowering Disease Risk
Eating whole grains and high-fiber foods can lower the risk of heart disease and stroke. Fiber from these foods also helps reduce the chances of developing type 2 diabetes, supports gut health, and may help lower bad cholesterol. Diets high in fiber are linked to a lower risk of some cancers, especially colon cancer.
Supporting Healthy Weight
Whole fruits, vegetables, and grains can help you keep a healthy body weight. These foods are usually low in calories and high in fiber, which helps you feel full. Choosing high-fiber, nutrient-rich carbs instead of processed foods can help control calorie intake and support weight management. Fiber-rich foods also help with gut health and managing weight and insulin.
How Much Carbohydrate Should You Eat?
The right amount of carbs depends on age, activity level, and health. On average, a person needs at least 130 grams of carbs each day to provide energy for the brain and body. This is about 25% of the calories in a 2,000 calorie diet.
Most experts suggest that 45% to 65% of daily calories come from carbohydrates. For a 2,000 calorie diet, this means eating between 225 and 325 grams of carbs daily. You can use nutrition labels to track total carbohydrates, including fiber and sugars.
| Calorie Intake | Grams of Carbs (45-65%) |
|---|---|
| 1,600 | 180 – 260 |
| 2,000 | 225 – 325 |
| 2,400 | 270 – 390 |
Choosing Carbohydrates Wisely
Carbohydrates vary in nutritional value. Some provide lots of vitamins, minerals, and fiber, while others mostly offer sugars or “empty calories.” Focus on carbs from natural, whole foods. Healthy carb choices include whole grains, fruits, vegetables, beans, peas, lentils, nuts, seeds, and low-fat dairy.
Eating Carbs as Part of a Balanced Diet
Pairing carbs with protein and fats at each meal helps keep blood sugar steady. For example, adding nuts or seeds to oatmeal or including beans in salads makes meals more balanced and supports longer-lasting energy.
Prioritizing Fiber-Rich Fruits and Vegetables
Fruits and vegetables provide natural sugars, water, fiber, and many nutrients. Whole fresh, frozen, or canned fruits and vegetables without added sugar are the best choices.
- Eat a Variety: Include fruits and vegetables of different colors for a mix of nutrients.
- Whole Is Better: Whole fruits have more fiber and fewer calories per serving than fruit juice.
- Limit Juice and Dried Fruit: Juice and dried fruits contain more concentrated sugars and calories, so watch your serving sizes.
Swapping Refined Grains for Whole Grains
Whole grains keep all parts of the grain—bran, germ, and endosperm—so they have more fiber, vitamins, and minerals than refined grains, which lose the bran and germ.
Examples of Whole Grains:
- Brown rice
- Oats
- Quinoa
- Whole wheat bread
- Barley
Eating more whole grains can support heart health and help control blood sugar.
Picking Low-Fat Dairy Options
Dairy gives you nutrients like calcium, potassium, vitamin D, and protein. Opt for low-fat or nonfat dairy options like skim milk, low-fat yogurt, and reduced-fat cheese to enjoy the benefits while reducing calories and saturated fat. Be vigilant about hidden sugars in flavored dairy products. Pick plain versions and add fruit for sweetness.
Including More Beans, Peas, and Lentils
Beans, peas, and lentils, also called legumes, are rich in protein, fiber, and vitamins. You can use them in soups, salads, casseroles, or as a meat substitute. These foods offer plant-based iron, magnesium, and other nutrients. Swapping meat for legumes can help lower your intake of saturated fat and cholesterol.
Watching Out for Added Sugars
Foods and drinks with added sugars add calories but few nutrients. These include sodas, desserts, sweetened cereals, and candies.
- Check the Nutrition Facts: The label shows “added sugars” per serving.
- Daily limit: Added sugar should be less than 10% of daily calories.
Too much added sugar can cause weight gain and raise the risk of type 2 diabetes or heart disease.
Fitting Carbohydrates into Your Personal Diet
Each person has different needs based on activity, age, and health. The best carb choices depend on these personal factors. A mix of whole grains, fruits, vegetables, legumes, nuts, and seeds gives your body energy and nutrients.
Adjust your portion sizes and types of carbs to fit your goals, such as blood sugar control, weight loss, or overall health. Listen to your body’s response and ask a healthcare provider if you need help making the best choices for yourself.
