Carbohydrates Explained: Frequently Asked Questions

Carbohydrates are one of the three main macronutrients (along with fat and protein). They are your body's preferred energy source. Your digestive system breaks them down into glucose (blood sugar), which feeds your cells, tissues, and organs.

No. 'Carbs' is a broad term. Whole, unprocessed carbs like vegetables, fruits, and whole grains are incredibly healthy. Highly processed, refined carbs like white bread and sugary drinks are linked to health issues, but carbs themselves are not the enemy.

Simple carbs (sugars) are broken down quickly, causing rapid blood sugar spikes. Complex carbs (starches and fiber) digestion longer, providing a steady release of energy. Complex carbs are generally the healthier choice.

Eating too many calories makes you fat, regardless of where they come from. However, refined carbs are easy to overeat and can spike insulin (a fat-storage hormone), which can make weight management harder for some people.

Net carbs are the total carbohydrates minus fiber and sugar alcohols. Since fiber isn't digested into glucose, it doesn't affect blood sugar the same way. This number is often used by those on Keto or low-carb diets.

A standard Ketogenic diet typically limits net carbs to 20-50 grams per day to keep the body in a state of ketosis, where it burns fat for fuel instead of glucose.

Fiber aids digestion, prevents constipation, lowers cholesterol, and helps control blood sugar levels. It also adds bulk to food, making you feel full faster, which aids in weight control.

Generally, no. While fruit contains fructose (sugar), it is packaged with water, fiber, vitamins, and antioxidants. The fiber slows down absorption. It is very difficult to overconsume sugar by eating whole fruit versus drinking fruit juice.

The GI measures how quickly a food raises blood sugar. High GI foods (white bread, sugar) cause rapid spikes. Low GI foods (oats, beans) digest slowly. Lower GI foods are typically better for energy stability.

If you align carb intake with activity, your body uses it more efficiently. Eating carbs before a workout provides energy, and eating them after helps replenish muscle glycogen. However, for general health, total daily intake matters more than timing.

Carb cravings can be triggered by stress (cortisol), lack of sleep, or blood sugar crashes from eating processed sugars earlier in the day. Your brain also releases dopamine when you eat sugar, which can be addictive.

Short term, low-carb diets often show faster results due to water weight loss (glycogen holds water). Long term, studies show that adherence (sticking to the diet) is the most important factor, whether it be low-carb or low-fat.