Presented by CHFC Dietitian Emily Leffew, RD LDN

Carbohydrates are one of the three macronutrients that we get from the food we eat. Macro means “large,” and nutrients are substances that provide value and benefit to our bodies.

A macronutrient is something that we need to eat in relatively large amounts for our bodies to work and function normally. Carbohydrates are one of the three macronutrients alongside dietary fat and protein. They are the main source of fuel for our bodies. When we don’t eat enough carbohydrates, we can feel sluggish, tired, irritable, crabby, and low in energy. You may notice this, especially when you try to exercise.

On the flip side, eating too many carbohydrates can contribute to weight gain, especially if we’re consuming the wrong kinds of carbohydrates. When we eat carbs, they are broken down into sugar in our gastrointestinal (GI) tract, and then they are absorbed into our bloodstream. The carbohydrates then fuel all of the cells in our body. If you imagine all the little cells and organ systems in your body as machines, glucose, which comes from carbohydrates, is the fuel source for all of our cells.

Different types of carbohydrates can come from various sources, some of which are better for us than others. You may have heard of the terms “complex carbohydrate” and “refined carbohydrate.” Complex carbohydrates come from whole food sources. Any type of fruit in its whole form is a complex carbohydrate, as are whole grains. Examples include whole wheat bread, quinoa, brown rice, barley, oats, etc. These provide additional benefits, such as fiber, protein, vitamins, and minerals. That’s why they are called complex carbohydrates; not only do you get the carbs, but you also receive other benefits. Complex carbohydrates digest more slowly, causing a much slower rise in our blood sugar levels and providing steady energy for longer periods throughout the day.

Refined carbohydrates are also known as simple sugars. These are foods or drinks that digest very quickly and cause a sudden rise in our blood sugar levels. Examples of refined carbohydrates include white bread, white rice, sugary cereals, candy, sweets, soda, fruit juice, and sweet tea. All of these items are high in sugar and do not offer much benefit in terms of vitamins, minerals, fiber, and protein. Because they primarily provide sugar, they are known as simple sugars.

These foods can serve a purpose. For example, if you are going to engage in very heavy or intense physical labor or exercise, or if you’ve signed up to run a race, such as a half marathon, these types of foods would actually be beneficial to consume right before that intense burst of activity. They will give your body a little extra boost in energy or fuel.

While refined carbohydrates can serve a purpose, 90% of the time, we want to choose foods that come from complex carbohydrate sources. This will allow your body to be fueled with steady energy throughout the day and provide you with all the necessary nutrients: fiber, protein, vitamins, minerals, and antioxidants that our bodies need to stay happy and healthy.

How Many Carbohydrates Should I Consume?

If you’ve ever wondered how many grams of carbohydrates you should be consuming in a day, please schedule an appointment to meet with me, and I would be happy to calculate that for you. We all have different nutrient needs, as well as varying protein, dietary fat, and carbohydrate requirements.

These needs depend on your physical activity, your weight goals, and your age and gender. If you’re interested in knowing how many carbs you should be consuming each day, I would love to help you calculate that. Feel free to stop by the Member Service desk or call (309) 433-WELL (9355) to schedule a nutrition appointment.