What Are Carbohydrates?

Carbohydrates are one of the three main macronutrients, along with protein and fat. They provide an important energy source for your body and are found in everyday foods.

Not all carbohydrates are the same. Instead of thinking of carbohydrates as simply “good” or “bad,” it can help to consider where they come from and their overall nutritional quality.

⚡ What Do Carbohydrates Do?

Your body breaks down carbohydrates into glucose, which it uses for energy.

Carbohydrates provide energy for:

• Your brain
• Your muscles
• Everyday activities and body functions

You can find carbohydrates naturally in many foods.

🍞 Where Are Carbohydrates Found?

Carbohydrates are found in foods such as:

Grains

• Bread
• Rice
• Pasta
• Oats

🍎 Fruits

• Apples
• Bananas
• Berries
• Oranges

🥦 Vegetables

• Potatoes
• Corn
• Squash
• Other vegetables

🫘 Legumes

• Beans
• Lentils
• Chickpeas

🥛 Milk & Dairy

• Milk
• Yogurt

🌾 Are All Carbohydrates the Same?

No!

Carbohydrate-containing foods can differ in several ways, including:

• Amount of fibre
• Degree of processing
• Type and amount of sugar
• Vitamins and minerals
• Effect on blood glucose

For example, whole grains, fruits, vegetables and legumes can provide carbohydrates along with fibre and other nutrients.

Some foods high in refined carbohydrates or added sugars, such as sugary drinks, candy, and pastries, may provide fewer nutrients overall.

🌾 What Is Carbohydrate Quality?

Carbohydrate quality refers to the characteristics of carbohydrate-containing foods that can affect their nutritional and health effects.

Researchers describe carbohydrate quality as a multidimensional concept. This means there is more to consider than just the grams of carbohydrates in a food.

Things that can affect carbohydrate quality include:

Consider the food’s fibre content, processing, sugar content, and effect on blood glucose.

🔎 Look Beyond the Number of Carbohydrates

When choosing a carbohydrate-containing food, it can be helpful to ask:

“What type of carbohydrate is this, and what food is it coming from?”

Rather than only asking:

“How many grams of carbohydrates does this food contain?”

For example, two foods could contain a similar amount of carbohydrates but provide very different amounts of fibre and other nutrients.

🍽️ Should You Avoid Carbohydrates?

No. Carbohydrates provide energy and are found in many nutritious foods, including:

Whole grain

Fruits and Vegetables

Legumes

Milk and Dairy products

Consider a balanced approach to carbohydrates when making food choices. Focus on carbohydrate quality and overall dietary patterns rather than only carbohydrate quantity.

MyMealAid Tip 💡

Carbohydrates are not simply “good” or “bad.”

When choosing carbohydrate-containing foods, think about the whole food, not just the number of grams of carbohydrates.

Ask yourself: “Where are these carbohydrates coming from, and what other nutrients does this food provide?”

A balanced diet can include carbohydrates while focusing on variety, nutrient quality and the types of foods you enjoy.

Sources

Marinangeli, C. P. F., Castellano, J., Torrance, P., Lewis, J., Casey, C. G., Tanuta, J., Curran, J., Harding, S. V., Jenkins, D. J. A., & Sievenpiper, J. L. (2019). Positioning the value of dietary carbohydrate, carbohydrate quality, glycemic index, and GI labelling to the Canadian consumer for improving dietary patterns. Nutrients, 11(2), 457. https://doi.org/10.3390/nu11020457

Campos, V., Tappy, L., Bally, L., Sievenpiper, J. L., & Lê, K. (2022). Importance of carbohydrate quality: What does it mean and how to measure it? The Journal of Nutrition, 152(5), 1200–1206. https://doi.org/10.1093/jn/nxac039

General nutrition education. This article does not replace individualized advice from a qualified healthcare professional.