Carbohydrates: Understanding Their Role in Your Diet and Health

Between fad diets and the recent protein craze, carbohydrates are seen by some as macronutrient non grata. The thing is, carbs are actually one of the most important nutrients for providing your body with energy and nutrition (1).

As the body’s primary source of fuel, carbs power up your brain for work and your body for every workout (1). 

Though they’re not the dietary evil they’ve been made out to be, carbs are also not created equal. Choosing wisely can make a big difference in supporting your health goals (1, 3). 

In this guide, we’ll break down what carbs are, how they work in the body, and how to choose the healthiest sources to keep you feeling your best.

What Are Carbohydrates?

Carbohydrate is an umbrella term that refers to many different foods, including those with sugars, starches, and fiber. Carbohydrates are a type of macronutrient, and they play a crucial role in providing energy for your body (1). 

When you eat carbohydrates, they break down in your bloodstream into glucose. Glucose powers everything from our muscles to our brain, making it especially important for anyone focused on staying active, sharp, and energized throughout the day to consume carbohydrates (1).

Carbohydrates come in two main forms: simple and complex carbs (1). These terms refer to their chemical structure, but it’s not necessarily an indication of how healthy a food is (1).

Simple carbs include:

• Sugars in milk (1)
• Sugars in fruit (1)
• Processed foods with added sugar (1)

Note that milk and fruit are packaged with other nutritious substances, such as protein and calcium in milk and fiber in fruit.

Complex carbs include:

• Whole grains, such as oats and quinoa (1)
• Pulses, such as chickpeas, lentils, and edamame (1)
• Vegetables (1)

Choosing the right types of carbs, like whole grains and fiber-rich fruits and vegetables, can help you maintain stable energy levels and support long-term health. So, while carbs sometimes get a bad rap, they’re an essential part of a balanced diet and a key to feeling and performing at your best (1).

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The Role of Carbohydrates in the Body

Carbohydrates are essential for several biological functions (1).

“Carbs are absolutely necessary to feel your best and achieve good health,” says Daisy Mercer, a registered dietitian with MyFitnessPal. “We need carbs to think our best and for many other bodily functions to work optimally,” adds Mercer (1).

When you eat carbs, they break down into glucose, which fuels all of your cells and is especially important for high-energy organs like the brain and muscles (1). 

Carbs support:

• Bain function. Our brains rely heavily on glucose to maintain focus, support memory, and manage complex tasks (4).
• An active lifestyle. They replenish glycogen stores in muscles, helping improve endurance, strength, and overall performance (4).
• Gut health. Certain fibers act as prebiotics, feeding the beneficial bacteria in the gut, which can reduce inflammation, improve nutrient absorption, and support immune health (1, 5).

Recommended Daily Intake of Carbohydrates

General guidelines for daily carbohydrate intake can vary based on factors like age, sex, and activity level. That said, for most adults, carbohydrates should make up about 45-65% of daily calories, according to the Dietary Guidelines for Americans (1).

This translates to somewhere between 130 grams and 390 grams of carbohydrates per day for the average adult (7). But keep in mind that children, larger adults, and anyone who is very physically active often need more carbs (7).

Here’s a quick look at how carbohydrate amounts stack up for everyday folks of different ages and calorie levels. (7)

When you register with MyFitnessPal, the app will provide a macro ratio for you, including carbohydrates. 

Healthy Sources of Carbohydrates

Choosing healthy carbohydrates is helpful because these carbs provide much more than just energy (1). You can get energy from a sugary donut, but nutrient-dense carbs, like whole grains, fruits, vegetables, and pulses, come packed with essential vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds, all of which support your health and help you feel your best (1).

On the other hand, refined carbs, like white bread, bagels, desserts, and sugary cereals are often stripped of nutrients and fiber (1). Be mindful of how often you consume these refined carbs compared to more nutritious carbohydrates and other nutrient-rich foods (3).

MyFitnessPal’s Head of Nutrition Melissa Jaeger, RD, LD says to focus on fiber-rich carbohydrates for a nutrient-dense energy source that will help keep you full longer and provide longer-lasting energy (3). 

Here are some examples of healthy carbohydrates:

Whole grains

Whole grains have all three parts of the grain kernel—the bran, germ, and endosperm (6). Each part of the grain brings its own unique nutritional benefits (9). 

For instance, the bran is the outer layer and contains fiber, B vitamins, iron, and antioxidants. The germ is the nutrient-rich core, packed with vitamins like B and E, minerals like magnesium and zinc, and healthy fats. Finally, the endosperm contains complex carbohydrates and protein, so whole grains digest more slowly than refined grains, producing gradual, steady energy (9).

The fiber and small amounts of protein in whole grains also help keep you feeling fuller longer, which can help with reaching a healthy weight (9).

Examples of whole grains include brown rice, quinoa, whole wheat, oats and barley (6).

Fruits 

Some people think they should cut down on fruit because of its higher carb count, but most people could actually benefit from eating more of it. 

While the natural sugar in fruit is considered a simple carbohydrate, fruit is absolutely part of a healthy diet (6). The natural sugars in fruits are wrapped in a package with water and fiber, making them a hydrating and filling healthy carbohydrate option (1, 6).

Plus, fruits are packed with vitamins, minerals, and antioxidants that help combat inflammation and protect cells from damage (1, 6). Including a variety of fruits in your diet is a delicious way to get nutrients that are often lacking in more processed carbohydrate sources (1, 6, 7).

Vegetables

Vegetables are the cornerstone of a healthy eating plan (7). They’re generally low in calories and packed with vitamins, minerals, fiber, and antioxidants (7).  

Vegetables fall into two categories: starchy and non-starchy vegetables, and they each have a place on your plate (7). Starchy vegetables like sweet potatoes and winter squash contain more carbohydrates than non-starchy veggies. Like other healthy carbohydrates, they’re rich in nutrients you need (10).

Non-starchy vegetables like leafy greens, broccoli, bell peppers, and zucchini are low in carbs and calories but high in fiber, water, and essential nutrients (10). These vegetables are particularly beneficial for weight management and blood sugar control, because they’re low in calories but high in fiber (10).

Milk and yogurt

Milk and yogurt contain lactose, a natural, simple sugar (10). But don’t let that alarm you! Both milk and yogurt contain high-quality protein and are rich in calcium and potassium, which support bone health, muscle function, and heart health (11).  

Yogurt often contains probiotics—beneficial bacteria that promote gut health and aid digestion (11).  For the healthiest options, choose unsweetened versions to minimize added sugars and less healthy carbohydrates, and select nonfat or low-fat options to minimize saturated fat in your diet (11). 

Pulses

Pulses are the umbrella category that includes beans, lentils, chickpeas, and peas (7, 12). These superstar foods provide a unique combination of complex carbohydrates and plant-based protein, which helps keep you full and energized. The fiber in pulses slows down digestion, stabilizing blood sugar levels and preventing energy crashes (12).

One analysis involving 65 studies found that eating pulses resulted in better post-meal blood sugar and better long-term blood sugar control among people with and without type 2 diabetes (12).

If you’re not familiar with these foods, give them a try! They’re quite easy to incorporate into soups, chili, curries, and dips. 

About the Experts

Samantha Cassetty, MS, RD, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.

Daisy Mercer, RD, is a Food Data Curator at MyFitnessPal. She graduated with her bachelors of Food Science and Dietetics from Colorado State University and completed her dietetic internship with the VA San Diego Healthcare system.

Melissa Jaeger RD, LD is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.

Carbohydrates and Weight Management

People often mistakenly believe that carbs cause weight gain, but in reality, carbs themselves aren’t the culprit (2). Weight gain happens when we consume more calories than our body needs, regardless of whether those calories come from carbs, fats, or proteins (2). 

That said, it’s pretty easy to overeat refined carbohydrates like white bread, pastries, and sugary drinks. It’s a cycle that can leave you feeling hungry sooner and thus lead to overeating and a calorie surplus that promotes weight gain (3, 13).

So instead of demonizing carbs or trying to eliminate them completely, focus on healthy carbohydrates and be mindful of portions (3, 13). 

Use MyFitnessPal to help you track portion sizes of carbohydrates and other foods. If you’re wondering what the right balance of carbs compared to other foods is, read about the optimal carb, protein, and fat ratios for weight loss. 

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Deficiency Symptoms and Health Risks of Low Carb Intake

While it’s fairly safe for many people to try a low-carb diet, there are some potential concerns (14). For instance, low-carb diets have been associated with increased mortality in some (but not all) studies, suggesting that it may be healthier to keep intake above 40% of your calorie level (14).

Also, keep in mind that diet quality matters. If you’re eating a diet heavy in processed and red meat but low in carbohydrates, the risks of those foods–such as a higher risk of cancer–still apply (14).

Furthermore, research suggests that people following a very low-carb diet consume more than the recommended amount of saturated fat and sodium while also consuming less than the recommended levels of fiber, magnesium, potassium, and other essential nutrients (14).

Frequently Asked Questions (FAQs)

The Bottom Line

Carbohydrates are essential macronutrients that are your body’s preferred source of energy. Once eaten, they break down into glucose, the body’s primary fuel source (1).

For most people, 45-65% of daily calories should come from carbohydrates (1).

Contrary to popular belief, carbs don’t inherently cause weight gain—portion control and carb quality make the difference (2). 

Whole food carbohydrates like fruits, whole grains, starchy veggies, and pulses are rich in essential nutritious and other healthy compounds while refined carbohydrates and sugary foods are less nutritious but can be enjoyed mindfully in the context of a healthy diet (3).

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