The belief that all carbohydrates are bad and should be cut down on is common amongst many people. However, it is important to first understand what carbohydrates are and their purpose. Carbohydrates are an essential macronutrient found in certain foods and drinks. When these sugar molecules are digested, it is broken down into glucose, the main source of energy for your body’s cells, tissues, and organs. It is absorbed into the bloodstream and your body releases insulin which directs glucose to your cells. Extra glucose is stored in your muscle or liver for later use. When you run out of storage for glucose, your body converts extra glucose to fat.
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The three main types of carbohydrates are sugars, starches, and fibers. Sugars are simple carbohydrates. They can be naturally found in foods such as fruits, vegetables, and milk, but they can also be processed and added to candy, desserts, processed foods, and drinks. It is recommended that you consume no more than 25 grams of added sugar per day for women and 36 grams per day for men.
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Starches are complex carbohydrates (simple sugars connected together) that are broken down for energy. You can find starches in bread, cereal, and pasta. Some vegetables such as potatoes, peas, and corn also contain starch.
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Lastly, fiber is a complex carbohydrate. Most fibers cannot be broken down by the body. They will often make you feel fuller and can prevent stomach problems. They can also lower cholesterol and blood sugar. Fiber can be found in many fruits, vegetables, nuts, seeds, beans, and whole grains. Experts recommend that the average adult eats 25-30 grams of fiber a day. Most adults only consume half of the suggested amount.
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A high intake of carbohydrates, especially simple carbs, can raise your blood sugar levels. Simple carbohydrates are digested quicker than complex ones and can cause an increase in blood sugar as well as your risk for diabetes, heart disease, and high cholesterol. On the other hand, complex carbs contain vitamins, minerals, and fiber that your body needs. While simple carbs aren’t necessarily bad, it is important to eat more nutrient-rich complex carbs and eat simple carbs in moderation. The U.S. Department of Agriculture (USDA) recommends that you fill half your plates with fruits and vegetables, a quarter of it with whole grains, and the rest with protein.
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While some carbohydrates may be less nutritious than others, no carbohydrates are necessarily “bad.” Many people try to cut down the amount of carbs they consume to lose weight while others try to abstain from carbs to manage medical conditions such as epilepsy. Some carb-restrictive meal plans include large amounts of animal fat and oils which can increase your chance of getting heart disease. Furthermore, low-carb diets can limit the amount of fiber you get each day, making it difficult to stick with it for a long time. It is important to discuss any dietary issues with a professional doctor. However, it is important to remember that carbohydrates are essential to staying healthy and for your body to function properly.
Written By: Jennica Lee
“Carbohydrates.” MedlinePlus, U.S. National Library of Medicine,
medlineplus.gov/carbohydrates.html. Accessed 6 Jan. 2025.
Professional, Cleveland Clinic medical. “Carbohydrates: Getting the Most out of Fiber,
Starches & Sugars.” Cleveland Clinic, 19 Dec. 2024, my.clevelandclinic.org/health/articles/15416-carbohydrates.
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