The diet landscape is full of options and claims. Nutritional guidelines for one diet may focus on proteins while another focuses on vegetables or fruits. Often, foods with carbohydrates may be pegged as unhealthy or ones to avoid at all costs. But is this the case? Are all carbs bad? In reality, carbohydrates are complex. Learning about them can help you decide what is best for you to include in your daily diet.

Carbohydrates, often called carbs, are a type of macronutrient found in various foods and drinks. Along with fats and proteins, they are a source of energy.¹ While carbs often get a bad rap, they are essential for bodily functions.

The body uses carbohydrates as its primary fuel source. During digestion, carbohydrates break down into sugar, which is absorbed into the bloodstream as blood glucose. With the help of insulin, glucose enters the body's cells, providing energy for bodily functions and physical activity. Excess glucose is stored in the liver, muscles, and other cells for later use, or is converted into fat.¹

Food choices matter when it comes to carbs. For example, a high-carbohydrate meal like pasta with bread and steak may increase blood glucose more than a lower-carbohydrate meal like grilled chicken salad with broccoli. This is an important consideration for individuals managing their blood sugar.

Carbohydrates are classified as either simple or complex. This classification is based on the food's chemical structure and how quickly the body digests and absorbs it.

• Complex carbs provide calories, energy, essential vitamins, minerals, fiber, and other vital nutrients.²
• Simple carbs, on the other hand, may contribute to weight gain, diabetes, and heart disease. They can also affect blood glucose levels.²

Complex carbohydrates are rich in fiber and digest more slowly. They are often found in whole plant foods and are packed with vitamins and minerals.² Examples include:

• Green vegetables
• Whole grains (oatmeal, whole wheat pasta, whole grain bread)
• Starchy vegetables (potatoes, sweet potatoes, corn)
• Legumes (beans, lentils, peas)

Simple carbohydrates, often called simple sugars, provide quick energy because the body absorbs them rapidly.² They include:

• Table sugar
• Fruit sugars
• Milk sugars

Simple carbohydrates may add extra calories with little nutritional value and may not keep you feeling full for long. However, not all simple carbohydrates are bad. Those with naturally occurring sugars can provide essential nutrients.

Here are a few examples of foods with carbs and how they’re categorized:³

• Cherries: Simple carbohydrate (fruit sugar)
• Whole grain bread: Complex carbohydrate
• Yogurt: Simple carbohydrate (milk sugar)
• Sweet potatoes: Complex carbohydrate

Besides being simple or complex, carbohydrates are also categorized as sugars, starches, and fiber.

• Sugars: Sugars are simple carbohydrates. They can naturally occur in foods like fruits, vegetables, and dairy products, or can be added during food processing or preparation (e.g., baked goods, sweetened drinks). Added sugars contribute calories but often lack vitamins, minerals, and fiber, earning them the label "empty calories."²
• Starches: Starches are complex carbohydrates. The body must break them down into sugars before they can be used. Starchy foods have a higher carbohydrate count but can also be rich in nutrients and fiber.³ Examples include starchy vegetables, grains, beans, lentils, and peas.
• Fiber: Fiber is a complex carbohydrate that the body cannot digest. It passes through the digestive tract undigested, promoting gut health. There are two types of fiber:⁴
• Soluble fiber: Found in oatmeal, nuts, beans, lentils, apples, and blueberries. It slows down food absorption, keeping blood sugar levels stable.
• Insoluble fiber: Found in wheat, whole grain products, brown rice, legumes, carrots, cucumbers, and tomatoes. It aids in bowel movements and prevents constipation.

It's recommended to eat 21-30 grams of fiber per day for adults over 50 (21 grams for women and 30 grams for men).⁵

The nutrition label on packaged foods provides information on carbohydrate content. Remember to check the serving size, as the information is based on one serving. Using a food journal or tracking app can help monitor your daily carbohydrate intake.

One serving of carbohydrates is equal to approximately 15 grams with general guidelines recommending 15 to 21 servings per day. Examples of foods with 15 grams of carbohydrates include:⁶

•  2 tablespoons of dried fruit
• 1/2 cup of canned or frozen fruit
• 1/2 cup of cooked oatmeal
• 1/3 cup of cooked pasta
• 1/2 cup of cooked beans, peas, or corn
• 1 slice of bread
• 3 cups of popped popcorn
• 1 cup of milk or soy milk

The good news about carbohydrates is that they are present in many foods and in many forms. When thinking about better choices, consider swapping one food for another to gain nutritional value. 

• Cottage cheese instead of low-fat yogurt: Cottage cheese is lower in carbohydrates and added sugars.
• Fresh fruit instead of fruit smoothies: Smoothies can be high in calories, carbohydrates, and added sugars.
• Mixed nuts instead of snack mix: Snack mixes often contain pretzels and cereals, which are higher in carbohydrates.
• Barley or quinoa instead of white rice: Barley and quinoa are higher in fiber.
• Spaghetti squash instead of pasta: Spaghetti squash is significantly lower in calories and carbohydrates.
• Dark chocolate instead of dried fruit: Dark chocolate (at least 70% cocoa) is lower in carbohydrates and contains antioxidants.

The USDA recommends filling half your plate with fruits and vegetables at every meal.⁷ Choose whole, fresh, frozen, and canned fruits and vegetables without added salt or sugar. Fruit juice and dried fruit are more concentrated and higher in calories.

Fruits can satisfy a sweet tooth while providing fiber and water content, promoting fullness. Variety is key with vegetables, especially dark leafy greens, which are nutrient rich. 

Whole grains are packed with nutrients. When choosing whole grains, check the nutrition label and look for the word "whole" at the beginning of the ingredients list.

• Look for at least 3 grams of fiber per serving (5 grams or more is excellent)
• Substitute whole grains for refined grains like white bread
• Incorporate whole grains like bulgur wheat, barley, brown rice, and whole wheat pasta into your meals

Added sugars provide no nutritional benefit. Check the nutrition label for added sugars such as high fructose corn syrup, white sugar, brown sugar, honey, molasses, corn syrup, or any ingredient ending in "-ose."³ Choose foods where added sugars are not listed within the first three ingredients. Limit added sugars by:

• Choosing fresh fruit over candy, baked goods, and ice cream
• Drinking water instead of sugary drinks
• Choosing cereals with no more than 6 grams of sugar per serving
• Opting for fresh fruits over processed foods
• Using low-sugar recipes when cooking and baking

Carbohydrates aren’t all good or bad, but rather, can be considered a versatile and valuable part of the daily diet. For a 2,000-calorie diet, the USDA recommends 225-325 carbohydrate grams distributed throughout the day.¹ You can do this by aiming for 45-60 grams per meal and 15-30 grams per snack.⁸ The goal is not to cut out carbohydrates entirely, but to avoid excessive intake. Be sure to ask your primary care doctor about your own nutritional needs and general health goal, especially if you have a chronic condition like diabetes. 

Content contained on this page is for informational purposes only and does not constitute medical advice. Consult your health care provider before beginning any new fitness or dietary plan. References provided are for informational purposes only and do not constitute endorsement of any websites or other sources. Should you have any health-related questions, you should contact your health care provider.

• Carbohydrates: How carbs fit into a healthy diet, Mayo Clinic, last accessed February 20, 2025, https://mayoclinic.org/health-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-2004705/?pg=2.
• Carbohydrates, Cleveland Clinic, last accessed April 11, 2025, https://my.clevelandclinic.org/health/articles/15416-carbohydrates.
• Carbohydrates, National Library of Medicine, last accessed February 20, 2025, https://nlm.nih.gov/medlineplus/ency/article/002469.htm.
• Fiber, Harvard School of Public Health, last accessed February 20, 2025, https://hsph.harvard.edu/nutritionsource/carbohydrates/fiber.
• Katherine D. McManus, MS, RD, LDN, Should I be eating more fiber?, Harvard Health Blog, last accessed February 20, 2025, https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927.
• Counting carbohydrates, National Library of Medicine, last accessed February 20, 2025, https://nlm.nih.gov/medlineplus/ency/patientinstructions/000321.htm.
• What Is MyPlate?, U.S. Department of Agriculture, last accessed February 20, 2025, https://myplate.gov/eat-healthy/what-is-myplate.
• Carbohydrate Counting, University Hospitals, last accessed April 11, 2025, https://www.uhhospitals.org/services/clinical-nutrition-services/patient-resources/diet-information/carb-counting-nutrition-guide.