There’s a lot of information out there about macronutrients, including protein, fat, and carbohydrates. With so many different messages in the media, it can be easy to feel confused or even develop fear around certain foods and nutrients. However, all three macronutrients are important for our bodies, and each one plays a unique role in supporting our health and well-being.
In this blog, we’re going to focus on carbohydrates. We’ll break down what carbohydrates are, the different types you may come across, and the important roles they play in fueling and supporting your body.
What are carbohydrates?
- Simple carbohydrates, often called sugars, are broken down more quickly by the body. They can be found naturally in foods like fruit, honey, and milk, as well as in foods and drinks with added sugars, such as desserts, candy, juice, soda, and some canned fruits.
- Complex carbohydrates, which include starches, generally take longer for the body to break down. Many foods containing complex carbohydrates also provide important nutrients like fiber, vitamins, and minerals. You can find them in foods such as beans, lentils, sweet potatoes, vegetables, and whole-grain foods like rice, bread, and pasta.
- Fiber is another important type of carbohydrate found in plant-based foods, including beans, fruits, vegetables, and whole grains. Unlike other carbohydrates, fiber isn’t fully broken down by the body. It plays an important role in supporting digestion, regular bowel movements, and heart health.
Are Carbohydrates “Good” or “Bad”?
Carbohydrates aren’t “good” or “bad”; they’re an important source of energy and provide our bodies with nutrients we need to function. From fruit and potatoes to bread, pasta, and desserts, carbohydrates can be part of a balanced and satisfying way of eating.
You may see certain carbohydrates labeled as “good” and others as “bad” in the media, but food doesn’t need to be placed into these categories. All foods can have a place in our diets, and different carbohydrate sources offer different nutrients, flavors, and textures.
Rather than worrying about whether a carbohydrate is “good” or “bad,” try focusing on variety and what helps you feel nourished and satisfied. Your body needs carbohydrates, and there’s no need to fear them or feel guilty for enjoying them.
Why do we need carbohydrates?
Provide energy
Carbohydrates are our body’s primary source of energy. They are broken down into glucose, which provides energy for our organs and tissues. Our brain especially relies on glucose to support important functions like memory, thinking, and decision-making.
Support digestion
Carbohydrate-rich foods can also support a healthy gut by providing prebiotics, probiotics, and fiber, which all play important roles in gut health. Prebiotic foods include bananas, oats, apples, sweet potatoes, beans, and lentils, while probiotic foods include yogurt and kefir.
Fiber also supports digestion by helping keep bowel movements regular and can help us feel satisfied for longer after eating.
Improve mood
Carbohydrates can also play a role in supporting serotonin production, a chemical messenger that helps regulate mood, sleep, and appetite. So, enjoying carbohydrates as part of your meals and snacks can support your body in more ways than you may realize!
Support muscle function
Carbohydrates give our muscles the fuel they need to keep us moving. Our bodies store carbs as glycogen in our muscles, which can be used for energy during physical activity, whether you’re going for a walk, doing cardio, or lifting weights.
Eating enough carbohydrates can also help preserve protein for important jobs like building and repairing muscle tissue. When we don’t get enough carbohydrates, our bodies may turn to other sources, including protein, for energy. This is another reason why carbohydrates are an important part of fueling your body and supporting movement and recovery.