Table of ContentsView AllTable of ContentsFunctionBad CarbsRanking CarbsCounting CarbsWho Should Monitor Carbs
Table of ContentsView All
View All
Table of Contents
Function
Bad Carbs
Ranking Carbs
Counting Carbs
Who Should Monitor Carbs
Acarbohydrate, or “carb,” is a macronutrient that provides energy. Macronutrients are special nutrients your body requires in large amounts to function. The other two mainmacronutrientsare fats and proteins.
Carbohydrates are found in both healthy and unhealthy foods. Natural foods, minimally processed foods, andheavily processed productscan all contain them. There are different types of carbs, and some are more beneficial to your health than others.
Your body breaks carbohydrates down into glucose (a form of sugar), the main energy source your cells, tissues, and organs need. Glucose can be used right away or stored up for later.
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Carbohydrates and Their Function Explained
Carbohydratesfunction as an energy source, help maintain blood sugar levels, and affect how cholesterol and triglycerides are metabolized in your body.
When you consume carbs, your digestive system breaks them down into sugars. As blood sugar levels increase, your pancreas releases insulin (a hormone). Insulin transfers sugar into your cells, where it is used as energy.If you have extra sugar, your body stores it in your liver or muscles for later use.
Comparing Types
The three main types of carbohydrates are:
The type of carbs you consume matters when it comes to your health. Generally, the amount of carbohydrates in your diet is less important than the type.Studies suggest eating more complex carbohydrates that contain fiber, such as whole grains, non-starchy veggies, and fruits, is more beneficial for overall health, weight management, and wellness.
Reasons They Are Beneficial
Carbohydrates are an important part of a healthy diet. They provide fuel for your heart, brain, kidneys, and nervous system. Carbs can also give you a boost in energy if blood sugar levels drop.
Healthier carb-containing foods, such as veggies, fruits, whole grains, and beans can provide the following nutrients:
When Are Carbohydrates “Bad”?
So-called “bad” carbohydrates are addedsugars. They’re found in foods such as desserts, candy, soda, breakfast cereals, and other processed products. These carbs contain calories but no vitamins, minerals, fiber, or other healthy nutrients.
Eating a lot of added sugars can lead to weight gain and contribute to other health problems, such as diabetes and heart disease.The American Heart Association recommends limiting foods with added sugars as they only provide empty calories.
What Is Ketosis?Ketosishappens when your body doesn’t have enough carbohydrates to use for energy and instead makes ketones from fat for fuel. Aketo dietis generally considered safe but may poseside effectslike nutrient deficiencies, constipation, liver or kidney problems, or mood swings in some people.
What Is Ketosis?
Ketosishappens when your body doesn’t have enough carbohydrates to use for energy and instead makes ketones from fat for fuel. Aketo dietis generally considered safe but may poseside effectslike nutrient deficiencies, constipation, liver or kidney problems, or mood swings in some people.
Ranking Carbohydrate Foods
Thebest carbohydratesto consume are unprocessed, complex carbs, such as:
Processed carbohydrates to avoid or limit include:
Deciphering Nutrition LabelsWhen reading nutrition labels, be sure to watch for “added sugars,” which are unhealthy carbs. Also, the term “refined grains” on a label means that food has been processed and important nutrients have been removed.
Deciphering Nutrition Labels
When reading nutrition labels, be sure to watch for “added sugars,” which are unhealthy carbs. Also, the term “refined grains” on a label means that food has been processed and important nutrients have been removed.
How to Count Carbohydrates
Carbohydrates are measured in grams. The U.S. Department of Agriculture (USDA) recommends that adults get 45% to 65% of their daily calories from carbohydrates.That’s about 225 to 325 grams daily if you consume a 2,000-calorie-a-day diet.
You can check your food labels to determine how many carbohydrates an item contains. The USDA also offers a comprehensive food compositiondatabasethat allows you to look up different foods and find how many carbohydrates they contain.
Who Should Monitor Carbohydrate Intake?
Some people may need to monitor their carb intake. For example, people withtype 1 or type 2 diabetesmay have to limit or count their carbs. With these conditions, your body doesn’t produce enough insulin or doesn’t use insulin properly, which leads to high blood sugar levels. A dietitian can help you determine how many carbs to consume in a day if you have diabetes.
Summary
While carbohydrates sometimes get a bad rap, your body needs them for energy. The key is to consume the right carbs. Generally, you should steer clear of foods with added sugars. Instead, choose whole, unprocessed items, like vegetables, fruits, and grains. When part of a well-rounded diet, these types of carbohydrates can provide many health benefits.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Holesh JE, Aslam S, Martin A.Physiology, carbohydrates. In:StatPearls. StatPearls Publishing; 2024.MedlinePlus.Carbohydrates.Nemours KidsHealth.What are carbohydrates?Harvard Health.Carbohydrates.NIH.Health benefits of dietary fiber.NHS.Starchy foods and carbohydrates.Harvard Health.Antioxidants.Harvard Health. Serotonin:The natural mood booster.Centers for Disease Control and Prevention.Get the facts: added sugars.American Heart Association.Carbohydrates.Harvard Health.Should you try the keto diet?Centers for Disease Control and Prevention.Choosing healthy carbs.United States Department of Agriculture and Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Diabetes Association.Carb counting and diabetes.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Holesh JE, Aslam S, Martin A.Physiology, carbohydrates. In:StatPearls. StatPearls Publishing; 2024.MedlinePlus.Carbohydrates.Nemours KidsHealth.What are carbohydrates?Harvard Health.Carbohydrates.NIH.Health benefits of dietary fiber.NHS.Starchy foods and carbohydrates.Harvard Health.Antioxidants.Harvard Health. Serotonin:The natural mood booster.Centers for Disease Control and Prevention.Get the facts: added sugars.American Heart Association.Carbohydrates.Harvard Health.Should you try the keto diet?Centers for Disease Control and Prevention.Choosing healthy carbs.United States Department of Agriculture and Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Diabetes Association.Carb counting and diabetes.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Holesh JE, Aslam S, Martin A.Physiology, carbohydrates. In:StatPearls. StatPearls Publishing; 2024.MedlinePlus.Carbohydrates.Nemours KidsHealth.What are carbohydrates?Harvard Health.Carbohydrates.NIH.Health benefits of dietary fiber.NHS.Starchy foods and carbohydrates.Harvard Health.Antioxidants.Harvard Health. Serotonin:The natural mood booster.Centers for Disease Control and Prevention.Get the facts: added sugars.American Heart Association.Carbohydrates.Harvard Health.Should you try the keto diet?Centers for Disease Control and Prevention.Choosing healthy carbs.United States Department of Agriculture and Health and Human Services.Dietary Guidelines for Americans, 2020-2025.American Diabetes Association.Carb counting and diabetes.
Holesh JE, Aslam S, Martin A.Physiology, carbohydrates. In:StatPearls. StatPearls Publishing; 2024.
MedlinePlus.Carbohydrates.
Nemours KidsHealth.What are carbohydrates?
Harvard Health.Carbohydrates.
NIH.Health benefits of dietary fiber.
NHS.Starchy foods and carbohydrates.
Harvard Health.Antioxidants.
Harvard Health. Serotonin:The natural mood booster.
Centers for Disease Control and Prevention.Get the facts: added sugars.
American Heart Association.Carbohydrates.
Harvard Health.Should you try the keto diet?
Centers for Disease Control and Prevention.Choosing healthy carbs.
United States Department of Agriculture and Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
American Diabetes Association.Carb counting and diabetes.
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