What are Carbohydrates?

Carbohydrates (carbs) are one of three primary macronutrients that provide energy, along with fats and proteins. Carbohydrates are broken down in the body or converted into glucose, and serve as the body's main source of energy. They can also be stored as energy in the form of glycogen, or converted to fat (which can also be used as a source of energy).

Types of Carbohydrates

Carbohydrates are often classified as either simple (monosaccharides and disaccharides) or complex (polysaccharides or oligosaccharides):

• Sugars: The simplest form of carbohydrates found naturally in fruits, dairy, and vegetables; also found in processed form in candy, cookies, cakes, and many beverages.
• Starches: Complex carbohydrates found naturally in many types of beans, vegetables, and grains.
• Fibers: Complex carbohydrates found in fruits, whole grains, vegetables, and many types of beans. Fibers are essential for digestion.

How Many Carbs Should I Eat?

The Institute of Medicine recommends that a minimum of 130 grams of carbohydrates be consumed daily for adults. Other sources recommend that carbohydrates should comprise 40-75% of daily caloric intake. The optimal amount depends on your activity level, goals, and individual needs.

Good vs Bad Carbs

Good carbs: contain a low or moderate number of calories, are high in nutrients, do not contain refined sugars or grains, are high in natural fibers, and are low in sodium and saturated fats.

Bad carbs: are high in calories, low in many nutrients, full of refined sugars, low in fiber, and high in sodium and saturated fat.

Activity Level Definitions

• Exercise: 15-30 minutes of elevated heart rate activity.
• Intense exercise: 45-120 minutes of elevated heart rate activity.
• Very intense exercise: 2+ hours of elevated heart rate activity.