In This ArticleView AllIn This ArticleWhat Are Carbs?BenefitsDownsidesHow to Incorporate Carbs into a Healthy DietFAQs
In This ArticleView All
View All
In This Article
What Are Carbs?
Benefits
Downsides
How to Incorporate Carbs into a Healthy Diet
FAQs
Close
Photo:Getty Images
Getty Images
There’s a common misconception that carbohydrates are bad for you. You may even worry that eating them causes health issues, but carbs are an essential part of a healthy eating pattern. They need not be feared; in fact, they should be celebrated for the energy they give us. Learn more about carbs' benefits and potential downsides and how to incorporate them into a healthy diet.
What Happens to Your Body When You Avoid Carbs
Carbohydrates are one ofthree macronutrients(the other two being protein and fat). They’re made up of sugar molecules that break down into glucose during digestion. Common carbohydrate-rich foods are bread, rice, pasta, cereal, tortillas, fruits and starchy vegetables like potatoes.
Types of Carbs
Carbohydrates are not all the same. There are a few different types of carbohydrates, perMedlinePlus:
10 Amazing Health Benefits of Fiber
Benefits of Carbs
Carbs Give You Energy
The main benefit of carbs is their energy-boosting power. Bishoff says that carbs are our bodies’ primary source of energy and fuel. “Carbohydrates provide our cells with glucose, which is converted to energy used to support important bodily functions and metabolism,” addsWan Na Chun, M.P.H., RD, CPT, of One Pot Wellness in Indianapolis.
Carbs Fuel Your Brain
You may notice that your concentration and focus suffer if you’re cutting back on carbs. That’s because carbs don’t just give your body energy; they also power your brain. In fact, about 20% to 25% of your body’s resting glucose consumption goes to fuel your brain, per a 2018 review in theJournal of Pediatric Gastroenterology and Nutrition.
Complex carbs likewhole grainsor high-fiber foods are particularly beneficial carbohydrates for your brain. These kinds of carbs promote stable blood sugars, which can support more sustained concentration and focus.
On the other hand, mostly relying onrefined carbohydrateslike a candy bar may lead to rapid spikes in your blood sugar and then rapid crashes. If these quick shifts happen a lot, it could cause brain fog.
Carbs Support Muscle Recovery
Since carbohydrates are your body’s primary energy source, eating enough carbs is especially important if you’re an athlete or an active individual. During bouts of physical activity, your body turns to the storage form of glucose—glycogen—that you get from eating enough carbs. In fact, a 2023 review inCurrent Opinion in Clinical Nutrition & Metabolic Careconcluded that restricting carbs hinders muscle growth and anaerobic performance. Another study published in 2018 inNutrientsfound that consumingcarbs after a workoutis key for restoring muscle glycogen and increasing athletes’ exercise capacity.
How Many Carbs You Should Eat to Build Muscle
Carbs May Boost Your Mood
Researchers suspect that carbs promote the production of serotonin, a feel-good brain chemical. In a 2023 meta-analysis in theJournal of Affective Disorders, researchers found that a low-carb diet may increase anxiety. Older studies, like a 2009 one from theArchives of Internal Medicine, have linked low-carb diets with increased feelings of depression, anxiety and anger, compared to low-fat, high-carb diets.
Carbs Promote Heart Health
Carbs Support Healthy Digestion
Downside of Carbs
If you have prediabetes or diabetes, you may need to be more mindful about your carb intake. Chun explains, “Individuals with diabetes have a decreased ability to process or use insulin, which is the main hormone that regulates blood sugar levels.” Thisdoesn’t mean that you need to eliminate carbs, but it’s important to eat more fiber and pair carbs with protein and fat to prevent blood sugar spikes.
Similarly, Chun says, “[People] with polycystic ovary syndrome (PCOS) often experience insulin resistance and should also be mindful of their carbohydrate consumption to minimize the potential health risks.” Bishoff agrees and says, “There are plenty of healthy carbohydrate foods that can still be eaten despite these diagnoses.” She suggests whole grains and other complex carbs like fruit, sweet potatoes, chickpea pasta, quinoa and oats.
What Is a Healthy PCOS Diet?
“Keep in mind, a doughnut is a high-carb food, but so is an apple. It’s all about reducing the highly refined and processed carbs, especially those with added sugar,” says Bishoff. According to theCenters for Disease Control and Prevention, the Dietary Guidelines for Americans recommend limiting added sugars to no more than 10% of your caloric intake.
Adding more nutrient-dense foods like whole fruits and veggies, legumes and unsweetened dairy products helps you eat more complex carbs and reduce refined carbs and added sugars. Bishoff suggests swapping white bread for whole-grain bread and purchasing plain oats instead of pre-sweetened varieties packed with added sugars. For inspiration, try thisCinnamon Roll Overnight Oatsrecipe that contains only 4 grams of added sugar or thisChickpea Salad Sandwichrecipe with 12 grams of fiber.
The Bottom Line
Carbohydrates get a bad rap, but they provide loads of benefits to our health. If you have diabetes or PCOS, you may need to be more mindful of your carb intake, but it doesn’t mean you need to eliminate this important macronutrient entirely. Adding more whole grains and fiber is a great way to support satiety, digestion, heart health and energy levels.
10 Healthiest Carbs You Should Be Eating, According to a Dietitian
Frequently Asked QuestionsDifferent carbs will be best at different times. That being said, consuming too many added sugars is associated with poor health outcomes. These are found in foods like cake, cookies, candy, sweetened beverages and sweetened yogurt.Whole grains, fruits, starchy vegetables, legumes and dairy products are high-carb foods that can promote heart, digestive, metabolic and bone health.Sugar is one type of carbohydrate.Sugars found naturally in foodslike fruit do not harm your health in the way that added sugars can.Most people would not benefit from eliminating sugar or carbs. Sugar is one type of carb, and it’s found naturally in nutrient-rich foods like fruit and vegetables. Eating all kinds of carbs is important for energy levels, brain function, muscle recovery, digestion, heart health and more.
Frequently Asked Questions
Different carbs will be best at different times. That being said, consuming too many added sugars is associated with poor health outcomes. These are found in foods like cake, cookies, candy, sweetened beverages and sweetened yogurt.
Whole grains, fruits, starchy vegetables, legumes and dairy products are high-carb foods that can promote heart, digestive, metabolic and bone health.
Sugar is one type of carbohydrate.Sugars found naturally in foodslike fruit do not harm your health in the way that added sugars can.
Most people would not benefit from eliminating sugar or carbs. Sugar is one type of carb, and it’s found naturally in nutrient-rich foods like fruit and vegetables. Eating all kinds of carbs is important for energy levels, brain function, muscle recovery, digestion, heart health and more.
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