Table of ContentsView AllTable of ContentsCarbs and NutritionDo Carbs Build Muscle?Their ImportanceComplex CarbsSimple CarbsCounting Carbs
Table of ContentsView All
View All
Table of Contents
Carbs and Nutrition
Do Carbs Build Muscle?
Their Importance
Complex Carbs
Simple Carbs
Counting Carbs
Carbohydrates (carbs) are sugar molecules that provide your brain and body with energy.
Carbs have been blamed for causingobesity,diabetes, and other health problems. While certain types of carbs can contribute to weight gain and disease development, all carbs are not created equal.
Incorporating healthy carbs into a balanced diet can provide you fuel to get through the day. However, understanding the type and amount your body needs is key, especially if you have diabetes.
This article discusses the importance of carbohydrates, how many to consume each day, and the best dietary sources.
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Nutritionally, Why Are Carbohydrates Important?
Carbohydrates,protein, and fat are themacronutrientsyour body needs to function optimally. There are three main types of carbohydrates found in the foods we eat—sugar, starch, and fiber.
Types of Carbohydrates
Carbohydrates are classified assimple or complexdepending on the food’s chemical structure and how quickly they are digested and absorbed.
The body quickly digests and breaks down simple carbohydrates to provide a quick burst of energy. Some healthy foods, like fruit and milk that contain simple carbs, are good sources of vitamins, minerals, and other beneficial compounds.
However, simple carbs are also found in less healthy foods like sugary sodas and processed snacks that are high in calories yet low in health-promoting nutrients. Foods with added sugar tend to cause an energy crash after the sudden burst of energy is gone.
Starches are complex carbohydrates made from long chains of sugar molecules. They are digested slower than simple carbs, supplying a more steady release of sugar into the bloodstream.
Refined Carbs: What Are the Ones to Avoid?
Are Carbs Important for Building Muscle?
Carbohydrates are essential for building muscle as they play a role in replenishingglycogen, a stored form of energy in the muscles and liver. This energy makes it easier to continue exercising.
Athletes who do not consume enough high-quality carbs to replenish muscle glycogen stores fully can experience a decline in performance. You may not build as much muscle as you would with adequate carb intake.
If you exercise for over one hour, aim to consume healthy, complex carbohydrates two hours before and after working out.For intense workouts lasting several hours, aim to eat 50–100 calories of fast-digesting carbohydrates like yogurt or dried fruit every 30 minutes.
How Many Carbs a Day?Most individuals, including pregnant people, should get 45% to 65% of their daily calories from carbohydrates. Added sugar should be limited to less than 10% of daily calories.Experts recommend that healthy athletes consume 3–12 grams (g) of carbohydrates per kilogram (kg) of body weight (g/kg) per day for optimal performance.However, how many carbs a person needs depends on training intensity, current health, and weight. Talk with a healthcare provider or a registered dietitian for guidance on how much carbs you should consume.
How Many Carbs a Day?
Most individuals, including pregnant people, should get 45% to 65% of their daily calories from carbohydrates. Added sugar should be limited to less than 10% of daily calories.Experts recommend that healthy athletes consume 3–12 grams (g) of carbohydrates per kilogram (kg) of body weight (g/kg) per day for optimal performance.However, how many carbs a person needs depends on training intensity, current health, and weight. Talk with a healthcare provider or a registered dietitian for guidance on how much carbs you should consume.
Most individuals, including pregnant people, should get 45% to 65% of their daily calories from carbohydrates. Added sugar should be limited to less than 10% of daily calories.Experts recommend that healthy athletes consume 3–12 grams (g) of carbohydrates per kilogram (kg) of body weight (g/kg) per day for optimal performance.
However, how many carbs a person needs depends on training intensity, current health, and weight. Talk with a healthcare provider or a registered dietitian for guidance on how much carbs you should consume.
Importance of Carbs in Other Health Goals
No matter your health goals, complex carbs offer many health benefits and can be included in a balanced diet.
Weight Loss
Complex carbs tend to be a rich source of fiber, which is known to help promote satiety and weight management. One analysis associated higher intakes of dietary fiber with weight loss and better adherence to a reduced-calorie diet in adults with overweight or obesity.
There’s no one-size-fits-all carbohydrate goal for weight loss. However, eating too many carbs can make weight loss difficult, especially if you eat too many simple carbs. Cutting back on these foods can help you eat healthier and achieve a healthy weight.
Alow-carb dietconsisting of 25–150 g of carbs daily may be safe for weight loss. However, its long-term effects are uncertain, and the diet can be challenging. Low-carb diets should be followed under the guidance of a healthcare provider and/or registered dietitian.
Discover 64 Low-Carb Foods That Will Keep You Satisfied
Managing Diabetes
Whenmanaging diabetes, the type and amount of carbs you consume can affect your blood sugar levels.
Simple carbs are quickly absorbed and digested, which can causeblood sugar levelsto spike. On the other hand, complex carbs contain fiber and other nutrients that take longer to digest, causing a slower rise in blood sugar. Pairing carbs with foods that have protein and fat can further help control your blood sugar levels.
Consistent meal timing and consuming the same amount of carbs at each meal can also help. Using the Diabetes Plate Method is one of the easiest ways to enjoy balanced meals and keep your blood sugar stable.
This method involves filling half a 9-inch dinner plate with non-starchy vegetables, one-quarter lean protein, and one-quarter higher-carb foods.
How Many Carbs Should You Eat to Manage Diabetes?
Heart Disease Prevention
Regarding heart health, the quality of carbohydrates might be more important than the quantity of them.
However, higher intakes of added sugar have been associated with a higher incidence of cardiovascular disease andhigh triglyceride levels.
Foods With Healthy, Complex Carbs
Some complex carb choices are healthier than others. Unrefined whole grains contain all three parts of the kernel—thebran, germ, and endosperm. The bran and germ provide fiber, B vitamins, andantioxidants.
In contrast, refined grains like white rice and pasta have been processed to remove the bran, germ, fiber, and nutrients in them.
Examples of high fiber, low sugar complex carbs include:
Starchy veggieslike sweet potatoes, legumes, and fruit are nutritious sources of complex carbs. Leave the skin on fruits and vegetables to increase their fiber content and nutritional value.
Foods With Unhealthy, Simple Carbs
Simple carbohydrates are typically found in overprocessed foods or those with added sugar. These foods usually have little to no nutritional value and can lead to adverse health effects when consumed in excess.
Examples of foods with simple carbs include:
How to Count Carbs on Nutrition Labels
For example, if you consume two servings of food, you’ll need to double the total amount of carbs, calories, and other nutrients on the food label.
A Guide to Carb Counting With Diabetes
Summary
Carbohydrates are sugar molecules that provide your brain and body with energy. Complex carbs are digested more slowly, which can contribute to sustained energy, stable blood sugar levels, and satiety. The best foods with healthy, complex carbs are whole grains, vegetables, beans, and legumes.
Simple carbs are broken down quickly to be used for energy. They’re found naturally in healthful foods such as fruit and dairy. However, simple carbs are also found in table sugar, soda, and candy that lack nutritional value and can contribute to weight gain when consumed in excess.
One of the best ways to avoid foods with unhealthy, simple carbs is to choose whole foods whenever possible.
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17 Sources
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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.
MedlinePlus.Carbohydrates.American Heart Association.Carbohydrates.Academy of Nutrition and Dietetics.Eating to boost energy.Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.Academy of Nutrition and Dietetics.4 keys to strength building and muscle mass.Kanter M.High-quality carbohydrates and physical performance: Expert panel report.Nutr Today. 2018;53(1):35-39. doi:10.1097/NT.0000000000000238American Heart Association.Food as fuel, before, during, and after workouts.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary guidelines for Americans, 2020-2025, 9th Edition.United States Anti-Doping Agency.Carbohydrates- the master fuel.Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets: The pounds lost (preventing overweight using novel dietary strategies) study.J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117Centers for Disease Control and Prevention.Diabetes meal planning.American Diabetes Association.What is the diabetes plate?Kelly RK, Tong TYN, Watling CZ, et al.Associations between types and sources of dietary carbohydrates and cardiovascular disease risk: A prospective cohort study of UK biobank participants.BMC Medicine. 2023;21(1):34. doi:0.1186/s12916-022-02712-7Temple NJ.Fat, sugar, whole grains and heart disease: 50 years of confusion.Nutrients. 2018;10(1):39. doi:10.3390/nu10010039American Diabetes Association.Types of carbohydrates.National Institute on Aging.Healthy eating as you age: Know your food groups.American Diabetes Association.Carb counting and diabetes.
MedlinePlus.Carbohydrates.
American Heart Association.Carbohydrates.
Academy of Nutrition and Dietetics.Eating to boost energy.
Centers for Disease Control and Prevention.Fiber: The carb that helps you manage diabetes.
Academy of Nutrition and Dietetics.4 keys to strength building and muscle mass.
Kanter M.High-quality carbohydrates and physical performance: Expert panel report.Nutr Today. 2018;53(1):35-39. doi:10.1097/NT.0000000000000238
American Heart Association.Food as fuel, before, during, and after workouts.
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United States Anti-Doping Agency.Carbohydrates- the master fuel.
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber intake predicts weight loss and dietary adherence in adults consuming calorie-restricted diets: The pounds lost (preventing overweight using novel dietary strategies) study.J Nutr. 2019;149(10):1742-1748. doi:10.1093/jn/nxz117
Centers for Disease Control and Prevention.Diabetes meal planning.
American Diabetes Association.What is the diabetes plate?
Kelly RK, Tong TYN, Watling CZ, et al.Associations between types and sources of dietary carbohydrates and cardiovascular disease risk: A prospective cohort study of UK biobank participants.BMC Medicine. 2023;21(1):34. doi:0.1186/s12916-022-02712-7
Temple NJ.Fat, sugar, whole grains and heart disease: 50 years of confusion.Nutrients. 2018;10(1):39. doi:10.3390/nu10010039
American Diabetes Association.Types of carbohydrates.
National Institute on Aging.Healthy eating as you age: Know your food groups.
American Diabetes Association.Carb counting and diabetes.
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