Carbohydrates

Oct. 8, 2026 | Proteins, fats and carbohydrates are the three main nutrients found in food and drinks that the human body needs to remain active. Carbohydrates, or carbs, are sugar molecules that your body breaks down into glucose. Glucose helps power our cells, tissues, and every organ system in the body. The human brain is the most energy-demanding organ in the human body, and glucose is its primary fuel source. The brain’s neurological function heavily relies on a continuous glucose supply. In other words, carbohydrates are literally food for thought. Carbohydrates are naturally found in fruits, vegetables, nuts, seeds, grains and dairy products but they may also be added to processed foods. For example, fructose is a type of carbohydrate in fruit, but it can be processed and used to sweeten sodas and energy drinks. Due to their role in the body’s energy production, carbohydrates are an essential part of a balanced diet.

Oct. 8, 2026 | There are three types of carbohydrates. Sugars, or simple carbs, can occur naturally in milk or fresh fruits or they may be added to foods like cookies and ice cream. The body breaks down sugar quickly, which is why after eating sugary foods you may notice a burst of energy, followed by fatigue. Starches, also known as complex carbohydrates, give your body vitamins and minerals but they take longer to break down. That’s why when you eat starchy food like vegetables or whole-grain products, you feel full for a longer period of time. Fiber is a complex healthy carbohydrate with two types, soluble and insoluble. Your body can’t break down fiber well, but soluble fiber can dissolve in water whereas insoluble fiber, like corn, can’t. Soluble and insoluble fiber pass through the intestines, stimulating and aiding digestion. Fiber also regulates blood sugar, lowers cholesterol and keeps you feeling full longer.

Oct. 8, 2026 | Carbohydrates give you the energy you need to function. Grains, fresh fruits and dairy products are all good sources of carbohydrates, as are dried beans, corn, potatoes and peas. When you eat carbs, your digestive system begins to break them down. Your bloodstream absorbs the carbs, which have now been converted into glucose, or blood sugar. The body in turn releases insulin, which directs the glucose to your cells for energy. If you have extra glucose, your body will store it in your muscles or liver as glycogen. Once you max out glucose storage in those places, your body converts extra glucose to fat. The amount of carbohydrates you consume affects your blood sugar. Taking in a lot of carbs can raise your blood sugar levels. High blood sugar, a condition called hyperglycemia, can put you at risk for diabetes. Some people who don’t consume enough carbs have low blood sugar, or hypoglycemia.

Oct. 8, 2026 | There is no one-size-fits-all amount of carbohydrates that people should eat. The amount your body needs can vary, depending on factors such as your age, sex, health, and whether or not you are trying to lose or gain weight. Health research suggests that people need at least 130 grams of carbohydrates every day to meet their body’s energy needs. That amount represents about 25 percent of calories in a 2,000-calorie diet. But the Dietary Guidelines for Americans, developed by the U.S. Department of Health and Human Services and the Department of Agriculture, recommend that carbohydrates make up 45 percent to 65 per cent of your total daily calories. So, if you aim to take in 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. In general, sugar or starch gives you about four calories a gram, so that’s between 225 and 325 grams of carbohydrates a day.

Oct. 8, 2026 | You need to eat a certain amount of carbohydrates to give your body energy. Dr. Reza Hakkak of the UAMS Department of Dietetics and Nutrition says when eating grains, choose mostly whole grains like whole-wheat bread and not refined grains. Eat food with lots of fiber and avoid foods with a lot of added sugar. Eating too much added sugar raises your blood sugar and can make you gain weight. Some people go on a low-carb diet to try to lose weight. This usually means eating between 25 grams and 150 grams of carbohydrates each day. Dr. Hakkak says one problem with low-carb diets is that they can limit the amount of fiber you get each day. They can also be hard to stay on for a long time. Some carb-restrictive meal plans include large amounts of animal fat and oils, which can increase your risk of heart disease. Talk to your health care provider before cutting carbs or making any major changes to the foods you eat.