What Are Carbohydrates?
Carbohydrates (often called “carbs”) are one of the three major macronutrients your body needs every day, along with protein and fat. They are the body’s main source of energy, broken down into glucose (sugar) that fuels your brain, muscles, and cells.
👉 Without carbs, your body struggles to perform at its best — especially your brain, which runs mostly on glucose.
Why Do We Need Carbohydrates?
- ⚡ Quick Energy → glucose powers your daily activities
- 🧠Brain Fuel → your brain relies heavily on carbs
- 🩸 Helps digestion when eaten as fiber
- 🛡️ Supports immunity through healthy gut bacteria (fiber acts like food for probiotics)
- 💪 Spares protein → lets protein do its job of building instead of being used for energy
Types of Carbohydrates
- Simple Carbohydrates → quick energy, but less staying power
- Found in: fruit, honey, milk, table sugar, candy
- Complex Carbohydrates → slow, steady energy + nutrients
- Found in: whole grains, beans, lentils, vegetables, oats, brown rice
- Fiber (a special carb) → not digested for energy but helps digestion, keeps you full, and supports gut health
- Found in: beans, oats, nuts, fruits, vegetables
How Much Carbohydrate Do You Need?
- Carbs should make up 45–65% of your total daily calories (U.S. Dietary Guidelines).
- For a 2,000-calorie diet → that’s about 225–325 grams per day.
- Choose whole, unprocessed carbs for lasting energy.
Where to Get Healthy Carbs
- 🍎 Fruits: apples, berries, bananas, oranges
- 🥦 Vegetables: carrots, broccoli, spinach, sweet potatoes
- 🌾 Whole Grains: oats, brown rice, quinoa, whole wheat bread
- 🥜 Legumes: beans, lentils, peas, chickpeas
Signs You May Lack Carbohydrates
- Low energy or fatigue
- Brain fog or trouble concentrating
- Constipation (low fiber)
- Muscle weakness during exercise
Fun Fact 🌟
Your brain alone uses about 120 grams of glucose per day — roughly what you’d get from 2 cups of cooked rice or 5 medium bananas!