Carbohydrates tend to receive mixed reviews, sometimes being the nutritional villains, other times the heroes. But what’s the story with carbs, and how do you select the best ones to keep energy going and health in balance? Let’s break it down.
Why Carbohydrates Matter
Carbs are one of three key macronutrients your body depends on, along with protein and fat. Consider carbohydrates your body’s go-to fuel source. When you consume carbs, your body digests them into glucose, which then fuels your cells and provides energy. If you eat more carbs than your body immediately requires, that excess glucose is stored in your muscles or liver, and once those stores become full, it gets converted to fat.
The kind and quantity of carbs you consume can influence your blood sugar levels, daytime energy, and even your risk for certain health conditions such as diabetes and heart disease. As the Cleveland Clinic describes, “Carbs are your body’s main source of fuel. They give you the energy you need to function.”
Understanding Carbohydrates: Types and What They Do
There are three general types of carbohydrates: fiber, starches, and sugars. Fiber and starches are complex carbs, whereas sugars are simple carbs. It takes longer to digest complex carbs, releasing a steady amount of energy and stabilizing your blood sugar. Simple carbs digest very quickly, leading to spikes and drops in blood sugar.
Fiber gets a special mention—it aids digestion, reduces cholesterol, and makes you feel full for longer. Most adults need around 25 to 30 grams of fiber per day, but few achieve this. You can obtain fiber from foods such as beans, whole grains, fruits with their peels on, nuts, seeds, and vegetables like broccoli and squash.
Starches occur in foods like whole grains, legumes, potatoes, and corn. Sugars occur naturally in milk and fruits but are also added to a great deal of processed foods such as candies, pastries, and sodas. The Cleveland Clinic reminds us, “Simple carbs aren’t ‘bad’—but they don’t nourish your body the way complex carbs do.”
What Are Glycemic Index and Glycemic Load? Why They Matter
All carbs are not equal. Foods are ranked by the glycemic index (GI) according to how fast they increase blood sugar. Low-GI foods, such as most vegetables, fruit, and legumes, slowly increase blood sugar. High-GI foods, including white bread and potatoes, can bring on rapid blood sugar increases.
Glycemic load (GL) goes one step further by looking at how much food you really consume. It provides a clearer indication of what a normal portion will do to your blood sugar.
If you’re eating a low-GI diet, you can control your weight, your blood sugar, and your risk of developing diabetes and heart disease. But don’t forget: the overall quality of the food is just as important as its GI value. Low-GI foods may not necessarily be nutrient-dense, and some high-GI foods, such as some fruits, are rich in vitamins and minerals. As the Mayo Clinic explains, “The overall nutritional quality of the food may be more important than the GI value of each food item.”
Selecting Better Carbs: Complex vs. Refined
The actual problem is typically with processed carbs—the kind from white bread, pastries, pizza dough, and sweetened beverages. These have had fiber and vitamins removed, digest rapidly, and can cause blood sugar highs, weight gain, and even long-term disease. They might also cause mood swings and energy crashes.
Complex carbohydrates, on the other hand, are derived from whole grains, legumes, vegetables, fruits, and nuts. They’re slow to digest, leave you feeling fuller longer, and offer essential nutrients and fiber. The majority of your carbs, experts advise, should be from these foods. HelpGuide states, “Complex carbohydrates are digested slowly, causing a gradual rise in blood sugar. They’re usually high in nutrients and fiber, which can help prevent serious disease, aid with weight loss, and improve your energy levels.”
If you need to reduce refined carbs, substitute white rice with brown or wild rice, regular pasta with whole-wheat pasta, or breakfast cereals with sugary ones for high-fiber, low-sugar alternatives. Even reducing one item, such as having whole fruit instead of fruit juice, has an impact.
Carbs and Special Diets: Diabetes, Gestational Diabetes, Keto, and Mediterranean Approaches
For people with diabetes or those who are at risk, carb monitoring is important. The American Diabetes Association suggests paying attention to low-carb meals that restrict added sugars and refined grains but have plenty of vegetables that are not starchy.
Two popular diets often discussed are keto and Mediterranean. Keto is very low in carbs and high in fat, which means cutting out entire food groups like fruits, legumes, and whole grains. While keto can help control blood sugar, it can be harder to maintain and may lack important nutrients like fiber and some vitamins.
The Mediterranean diet, on the other hand, features a greater number of foods and is less difficult to maintain. According to Stanford Medicine, it was discovered that the two diets assisted in controlling blood sugar and weight loss, yet the Mediterranean diet offered greater overall nutritional value. Stanford Medicine states, “There was no additional overall health benefit to cutting out legumes, fruits, and whole grains to achieve an ultra-low-carb diet.”
For gestational diabetes, balance is the idea: less than half of your calories from carbohydrate, primarily from high-fiber, whole grains. Regular meal timing and portion control help keep blood sugar levels. As MedlinePlus recommends, “High-fiber, whole-grain carbohydrates are healthy choices.”
Practical Tips to Control Your Carb Intake
- Half of your plate should be fruits and vegetables, a quarter whole grains, and a quarter lean protein.
- Select whole, minimally processed foods whenever you can.
- Restrict added sugars—keep it to 6 teaspoons (25 grams) per day or less for women and 9 teaspoons (36 grams) per day or less for men, says the American Heart Association.
- Reduce your intake of refined grains and hidden sugars by reading nutrition labels.
- Save refined carbs and sugary foods as occasional indulgences, not daily fare.
- If you have diabetes or another health condition, consult with your healthcare provider to tailor your carb consumption.
Carbohydrates are not the devil—carbs are a necessary component of a balanced meal. The secret is knowing which carbs to eat and eating them in combination with other nutrients. By making a few educated swaps and having some basic knowledge, you can have delicious meals that power your body and leave you feeling fantastic.