But what are carbs, really?
And whats the best way to incorporate them into your diet?
These questions might seem relatively straightforward, but for many people, they can become pretty loaded.
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Carbohydrates have gone through quite the epic journey in the public eye.
Fast forward to today and carbs still get a bad rap in some circles.
Some very popular eating plans, likethe keto diet, are based on a philosophy of limiting carbs.
But others, like vegan diets or theMediterranean diet, include plenty of them.
Most experts recommend eating plenty of them, especially if youre active.
Read on to find the longer, juicier, science-backed answers to all your carb-y questions.
What are carbohydrates, really?
What are simple carbohydrates?
Simple carbs include the simple sugars with the most basic molecular structures: monosaccharides and disaccharides.
And what are complex carbohydrates?
Complex carbs, which are three or more simple sugars bonded together, have more complex molecular structures.
Thats why they are famous forkeeping your bowel movements regular.
They can also make your poop softer and easier to pass.
Which foods are carbs?
So do sugary processed foods, like muffins or cookies.
So the answer to the question of which foods are carbs is a whole lot of them!
A lot of the most healthy high-carb foodslike complex carbsarent madepurelyof carbs.
Whole grains, even before theyre cooked, contain some water and other macronutrients.
And legumes have some protein too.
(Dry black beans are about 24% protein, according to theUSDA.)
All these foods also contain some micronutrients like vitamins and minerals as well.
Now, if youre downing a spoonful of sugar, then you are actually eating literally 100% carbs.
What do carbohydrates do in your body when you eat them?
To put it simply, carbohydrates function like a fast source of fuel youheres how.
Your body breaks carbs down into the simple sugar glucose.
Compared with protein and fat, carbs break down more easily into glucose, Hussain says.
This allows carbs to be used quickly as a source of energy, like when youre exercising.
You start digesting carbs as soon as you put them in your mouth.
(The process is easier and quicker for simple carbs than complex carbs, Hussain says.)
Then your body absorbs the simple sugars, which make their way to your bloodstream.
All carbohydrates provide energy when theyre digested, but theyaffect the bodyin different ways.
In some cases thats an advantagesay, if youreexercising longand hard and you need easy fuel fast.
Plus, fiber slows down the movement of food through your system, improving satiety.
Its gradually releasing out to the bloodstream.
How many carbohydrates should you eat a day?
We should diversify our food sources rather than eating the same thing, he says.
Its okayand, actually, a good ideato start slowly.
As you assess your diet for how many carbs per day you need, also consider your workout habits.
Carbs help your muscles work more efficiently and adapt better to training.
distress while exercising, as SELFreported.
So what kinds of carbs should you eat?
But thats way too simplisticwhile complex carbs aredifferentthan simple carbs, they arentbetterthan them.
And each has a place in your diet.
There is no such thing as abadcarb and agoodcarb, Dr. Arjmandi says.
Besides,there are no good foods or bad foodsin general, anyway.
In other words, even when you eat complex carbs, simple carbs end up in your body.
In those cases, focusing on complex carbs may be especially helpful.
What are complex carbohydrates good for?
These short-chain fatty acids can promote blood sugar control, reduce inflammation, and more.
Simple carbsespeciallyadded sugarson the other hand, have been linked to cardiovascular issues.
(Its important to note limitations for studies like these, though.
What is the healthiest carb?
Yep, you guessed it: There isnt one universally regarded healthiest carb.
(What are carbs if not a nuanced topic?)
What are carbohydrates to avoid?
Good news: No carbs need to be avoided entirely.
Theres a time and place for everything, Hussain says.
They can also just…be delicious and something you enjoy eating.
After all, balance and perspective are critical.
