Carbohydrates: Why You Need Them

August 7, 2023

Published: August 7, 2023

Bananas are a whole food source of carbohydrates

Carbohydrates (or “carbs”) have been villainized in favor of keto and other low-carb diets. While refined carbohydrates and high sugar foods can negatively impact health, whole food carbs are high in vitamins, minerals and provide our body with the energy it needs. In this blog post, we’ll explore the importance of carbohydrates, their function in the body, and how to determine the right amount for your lifestyle. So, let’s dive into the world of carbohydrates and bust some myths surrounding this essential macronutrient!

What are Carbohydrates and Where Can I Find Them?

Carbohydrates are one of the three main macronutrients found in food, the others being protein and fat. Carbs come in three different forms: sugar, starch, and fiber. 

Foods high in carbohydrates include:1

  • Grains: bread, pasta, rice, quinoa
  • Fruits: apples, bananas, berries, oranges
  • Vegetables: potatoes, sweet potatoes, corn, peas
  • Legumes: beans, lentils, chickpeas
  • Dairy: milk, yogurt
  • Sugary treats: sugary sodas, juices, cakes, cookies, and candies (refined carbs)

It’s important to distinguish between whole food carbs and refined carbs. Whole food carbs, like fruits, vegetables, and whole grains, are rich in nutrients and fiber, promoting overall health. Refined carbs, like sugary treats and white bread, lack essential nutrients and fiber, negatively impacting your health.2

Baked goods are an example of refined carbohydrates

2. Carbohydrates Function in the Body

Carbohydrates are crucial for various bodily functions. Here’s what they do for you:3

  • Energy source: Carbohydrates are your body’s main source of energy. They break down into glucose, which is used by your cells and muscles for energy.
  • Brain fuel: Glucose is also the primary fuel for your brain. A well-nourished brain helps you maintain focus, memory, and cognitive function.
  • Digestive health: Dietary fiber is a type of carbohydrate, primarily found in whole grains, fruits, and vegetables. Fiber helps with digestion and keeping your gut healthy.
  • Weight management: Consuming the right balance of carbohydrates helps you maintain a healthy body weight. Adequate fiber intake also contributes to weight management by keeping you fuller for longer.4

3. How Much is a “Good” Amount?

The ideal carbohydrate intake varies depending on factors like age, gender, physical activity level, and personal health goals. As a general rule, the Recommended Dietary Allowance (RDA) for carbohydrate intake is 130 grams per day for adults and children. This is the amount of glucose the brain needs to function.The Institute of Medicine also set a range of carbohydrate intake making up 45-65% of total calories.5

As mentioned above, fiber is also considered a carbohydrate. Fiber intake is associated with improved blood pressure, decreased cholesterol, improved insulin sensitivity and blood glucose, and is beneficial for gut health.6 Men under 50 years old should aim for 38 grams of fiber per day, and women under 50 need about 25 grams per day. After age 50, these amounts decrease to 30 and 21 grams per day, respectively.7

Of course, everyone’s body is different and we all will have different carbohydrate needs. Athletes need more carbohydrates, where sedentary people need less. To find the right balance for your body, focus on consuming higher-quality carbohydrates from whole food sources like fruits, vegetables, and whole grains, while minimizing intake of refined carbs and added sugars.

A fruit parfait is a great way to enjoy the benefits of fiber, vitamins and minerals

Conclusion

Carbohydrates are an essential part of a healthy diet. Understanding the difference between high-quality whole food carbs and refined carbs is crucial when planning your meals. To personalize your carb intake and overall nutrition, check out the Kyla app! Our expert team, including a registered dietitian, provides comprehensive support on your journey to living a long, healthy life!

References 

  1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Published 2019. Accessed June 19, 2023. https://fdc.nal.usda.gov/
  2. Clemente-Suárez VJ, Mielgo-Ayuso J, Martín-Rodríguez A, Ramos-Campo DJ, Redondo-Flórez L, Tornero-Aguilera JF. The burden of carbohydrates in health and disease. Nutrients. 2022;14(18). doi:10.3390/nu14183809
  3. Holesh JE, Aslam S, Martin A. Physiology, Carbohydrates. StatPearls Publishing; 2023.
  4. Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001;59(5):129-139. doi:10.1111/j.1753-4887.2001.tb07001.x
  5. Slavin J, Carlson J. Carbohydrates. Adv Nutr. 2014;5(6):760-761. doi:10.3945/an.114.006163
  6. Anderson JW, Baird P, Davis RH Jr, et al. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x
  7. McManus KD. Should I be eating more fiber? Harvard Health. Published February 27, 2019. Accessed June 19, 2023. https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927
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