Carbohydrates are one of the three main macronutrients your body needs in large amounts. They include sugars, starches, and fiber, and play a vital role in providing energy, supporting digestion, regulating blood sugar, and maintaining many essential bodily functions.

Carbohydrates are found in foods such as fruits, vegetables, grains, beans, and dairy products. While some types of carbohydrates support long-term health, others—especially highly refined and ultra-processed carbs—are linked to negative health outcomes when consumed in excess. Choosing the right types of carbohydrates is key to building a healthy diet.

Types of Carbohydrates

Carbohydrates are commonly classified into two main categories based on their chemical structure and how the body digests them.

Simple Carbohydrates

Simple carbohydrates consist of one or two sugar units.

natural and added sugars
The simplest forms are monosaccharides, which include glucose, fructose, and galactose. These are easily absorbed and quickly used by the body for energy. Disaccharides, such as sucrose, lactose, and maltose, are made of two sugar units bonded together.

Simple carbohydrates naturally occur in foods like fruit and yogurt. They are also commonly added to foods and beverages—such as candy, baked goods, ice cream, and soft drinks—to enhance sweetness.

Because simple carbs digest rapidly and are low in fiber and protein, they can cause quick spikes in blood sugar and insulin. Diets high in added sugars and refined simple carbs are linked to weight gain and an increased risk of conditions such as obesity, type 2 diabetes, and heart disease.

Complex Carbohydrates

Complex carbohydrates, also known as polysaccharides, contain three or more sugar units.

slower digestion and steadier energy
Unlike simple carbs, complex carbohydrates take longer to break down and digest. This leads to a slower rise in blood sugar and more sustained energy levels.

Fiber and starch are the two main types of complex carbohydrates. Fiber is found in foods such as beans, whole grains, fruits, and vegetables, while starch is concentrated in foods like potatoes, corn, and other starchy vegetables.

Health Benefits of Carbohydrates

Carbohydrates are the body’s preferred energy source, and complex carbohydrates in particular offer additional health advantages due to their fiber and nutrient content.

Provides Fiber and Essential Nutrients

Fiber is a type of carbohydrate that the body cannot fully digest.

supporting digestion and gut health
Soluble fiber dissolves in water and is fermented by gut bacteria, producing compounds that support gut lining health, reduce inflammation, and strengthen immune function. Insoluble fiber adds bulk to stool and helps prevent constipation by speeding digestion.

High-fiber diets are associated with a lower risk of chronic diseases such as heart disease, type 2 diabetes, and colon cancer. Fiber also helps regulate appetite by slowing digestion and promoting fullness, which can support weight management.

Many people do not meet recommended fiber intake levels. Eating more fiber-rich carbohydrate foods—such as vegetables, fruits, beans, and whole grains—can help close this gap.

In addition to fiber, carbohydrate-rich foods supply important vitamins and minerals, including B vitamins, vitamin C, potassium, and magnesium, all of which play critical roles in overall health.

Gives Your Body Energy

The primary function of carbohydrates is to fuel the body.

glucose and glycogen
When you eat carbohydrates, your body converts them into glucose, the main energy source for cells. Any glucose not immediately needed is stored as glycogen in the liver and muscles and released when energy demands increase, such as during exercise or periods of low calorie intake.

Carbohydrates provide four calories per gram and are the largest energy contributor in most diets.

How Much Carbohydrate Do You Need?

Carbohydrate needs vary based on age, sex, activity level, and health status.

general intake guidelines
Experts suggest that carbohydrates provide about 45–65% of total daily calories, with fats contributing 20–35% and protein 10–35%.

While these ranges work well for most people, some individuals may benefit from lower-carbohydrate diets—particularly those managing conditions like type 2 diabetes or fatty liver disease. Others, such as endurance athletes, may perform better on higher-carbohydrate diets.

Research suggests that moderate carbohydrate intake—around half of total daily calories—may be associated with the longest lifespan, especially when carbs come from whole, minimally processed sources.

Because needs differ, carbohydrate intake is best personalized based on health goals and lifestyle, ideally with guidance from a healthcare professional.

Healthy Sources of Carbohydrates

Not all carbohydrates are created equal.

nutritious carb-rich foods

  • Beans and lentils

  • Whole grains such as oats, brown rice, and quinoa

  • Fruits like bananas and berries

  • Starchy vegetables such as sweet potatoes and corn

These foods provide carbohydrates along with fiber, vitamins, minerals, and plant compounds that support health. Health experts recommend limiting refined carbs found in white bread, white rice, pastries, and sugary cereals.

Potential Risks and Side Effects

Carbohydrates consumed in appropriate amounts are generally safe and beneficial.

when carbs become a problem
Consuming more carbohydrates than your body needs—especially from refined grains and added sugars—can lead to weight gain and increased disease risk. Refined carbs are low in fiber and protein, making them easier to overeat and more likely to cause blood sugar spikes.

Diets high in added sugars are associated with a greater risk of heart disease, fatty liver disease, and metabolic disorders. Replacing refined carbs with complex carbohydrate sources can help reduce these risks and support long-term health.

Final Considerations

Carbohydrates do not need to be avoided to eat healthfully.

focus on quality and balance
A diet rich in vegetables, fruits, legumes, and whole grains—while limiting refined carbs and added sugars—supports overall health. Pairing carbohydrates with protein, fiber, and healthy fats can further improve blood sugar control and satiety.

Choosing the right types of carbohydrates is more important than eliminating them altogether.