For most people, the recommended daily intake of carbs is 45–65% of total calories. That’s a high percentage for a nutrient with such a bad reputation, isn’t it? Despite its reputation, carbohydrates are an essential part of any healthy diet. In fact, they are one of the three macronutrients that our bodies need to survive. Let’s explore how below: [1]
Essential Energy Source
Carbs are considered to be the body’s main source of fuel. They get broken down into blood sugar (glucose) after intake, which is what provides our bodies with the needed energy for daily activities and proper body functions. Dietitian and author Dr. Carolyn Williams, PhD, RDN, explains, “It’s easy to forget about the energy we need to keep our heart beating, lungs breathing, creating new blood cells, and more.” She adds, “glucose is the main thing the brain uses for energy, which is why it’s so vital.” [2]
Digestive Health
Indigestible carbs like fiber helps keep our digestive system in good shape by promoting regular bowel movements, which prevents constipation and keeps our gut microbiome healthy. They also help reduce blood sugar levels, cholesterol, and calorie intake. Essential fiber-rich foods include: [1]
- Whole grains
- Legumes and beans
- Fruits and vegetables
- Nuts and seeds
Nutrient-Rich
Carbohydrate-rich foods offer a good amount of vitamins, minerals, and fiber. For example, the vitamins in whole grains support metabolism, while fruits and vegetables provide vitamins, minerals, and other nutrients that help prevent chronic diseases. [1]
Blood Sugar Regulation
Carbohydrates can influence blood sugar levels in different ways. Refined carbohydrates can spike the levels, while complex carbohydrates, which are high in fiber, help regulate them by slowing down the absorption of glucose. This proves crucial in preventing conditions like diabetes. [3]
Heart Health
Fiber plays an important role in heart health by lowering LDL “bad” cholesterol and promoting a healthy blood pressure. A diet rich in fiber-rich foods can greatly reduce the risk of heart disease. [4]
Remember: balance is key. While carbohydrates are important, they should be included in moderate amounts in a diet that also has proteins and healthy fats. The book Intuitive Eating: A Revolutionary Program That Works, by Evelyn Tribole and Elyse Resch, highlights that carbohydrates aren’t the enemy. The key is choosing the right types and enjoying them as part of a balanced diet. [5]
[1] medicalnewstoday.com, What you need to know about carbs.
[2] everydayhealth.com, What Are Carbohydrates? A Complete Scientific Guide.
[3] thepauselife.com, The Power Of Fiber.
[4] healthline.com, What Are the Key Functions of Carbohydrates?.
[5] blinkist.com, Intuitive Eating.
