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Nutrition

Carbohydrates

What Are Carbohydrates?

Carbohydrates are the body's primary source of energy. They help fuel the brain, muscles, organs, and daily activities. Carbohydrates are found in fruits, vegetables, grains, legumes, dairy products, and many other foods.

Carbohydrates provide more than energy. Many carbohydrate-containing foods also supply fiber, vitamins, minerals, antioxidants, and other important nutrients.

Daily Carbohydrate Guidelines

General Recommendation: Approximately 45-65% of total daily calories from carbohydrates.

Fiber: Fiber is an important type of carbohydrate that supports digestive and overall health. See the Fiber page for detailed recommendations and food sources.

Learn More About Fiber

Individual needs vary based on age, activity level, health conditions, goals, and medical guidance.

Types of Carbohydrates

Simple Carbohydrates

Simple carbohydrates are digested more quickly and can provide rapid energy.

Examples: Fruit, milk, honey, table sugar.

Complex Carbohydrates

Complex carbohydrates generally contain more fiber and nutrients and are digested more gradually.

Examples: Oats, beans, brown rice, sweet potatoes.

Natural Sugars

Naturally occurring sugars found in foods often come packaged with fiber, water, vitamins, and minerals.

Examples: Fruit, vegetables, dairy products.

Added Sugars

Sugars added during processing, cooking, or preparation.

Examples: Soft drinks, candy, desserts, sweetened beverages.

Fiber

Fiber is a type of carbohydrate that the body does not fully digest. Unlike many other carbohydrates, fiber passes through the digestive system largely intact and plays an important role in overall health.

Fiber is generally categorized into:

Soluble Fiber

  • Dissolves in water
  • Found in foods such as oats, beans, apples, and citrus fruits

Insoluble Fiber

  • Adds bulk to stool
  • Found in foods such as whole grains, vegetables, nuts, and seeds

Many foods contain a combination of both types of fiber.

Fiber can support:

  • Digestive health
  • Fullness and satiety
  • Heart health
  • Blood sugar management

Want to learn more about fiber, daily recommendations, food sources, and the differences between soluble and insoluble fiber?

Learn More About Fiber

Whole Grains vs Refined Grains

Whole Grains

Contain the bran, germ, and endosperm.

Examples: Brown rice, oats, quinoa, whole wheat bread.

Benefits: Typically contain more fiber and micronutrients.

Refined Grains

Have some portions removed during processing.

Examples: White rice, white bread, traditional pasta.

Important Note: Refined grains are not inherently "bad" foods. They can still be part of a balanced eating pattern. Whole grains simply tend to provide more fiber and nutrients.

No single food determines health. Foods exist on a spectrum and can fit into an overall balanced diet.

Common Carbohydrate Foods

Oats

Serving: 1 cup cooked

~27g carbohydrates

Brown Rice

Serving: 1 cup cooked

~45g carbohydrates

White Rice

Serving: 1 cup cooked

~45g carbohydrates

Quinoa

Serving: 1 cup cooked

~39g carbohydrates

Whole Wheat Bread

Serving: 2 slices

~24g carbohydrates

White Bread

Serving: 2 slices

~26g carbohydrates

Sweet Potato

Serving: 1 medium

~26g carbohydrates

White Potato

Serving: 1 medium with skin

~37g carbohydrates

Banana

Serving: 1 medium

~27g carbohydrates

Apple

Serving: 1 medium

~25g carbohydrates

Orange

Serving: 1 medium

~15g carbohydrates

Black Beans

Serving: 1 cup cooked

~41g carbohydrates

Chickpeas

Serving: 1 cup cooked

~45g carbohydrates

Lentils

Serving: 1 cup cooked

~40g carbohydrates

Corn

Serving: 1 cup

~31g carbohydrates

Peas

Serving: 1 cup

~21g carbohydrates

Whole Wheat Pasta

Serving: 1 cup cooked

~37g carbohydrates

Traditional Pasta

Serving: 1 cup cooked

~43g carbohydrates

Berries

Serving: 1 cup

~15g carbohydrates

Popcorn

Serving: 3 cups air-popped

~18g carbohydrates

Potatoes are often misunderstood. Potatoes provide carbohydrates for energy but also contain important nutrients such as potassium, vitamin C, and fiber, particularly when the skin is eaten. Preparation methods and overall dietary patterns matter more than labeling foods as "good" or "bad."

More carbohydrate-related articles coming soon.

Macronutrients: Carbohydrates

A clear introduction to carbohydrates as one of the body's main macronutrients. This article explains how carbohydrates provide energy, how they fit into balanced nutrition, and why quality and context matter.

Read the Article →
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