Written By Stephanie Nelson, MS, RD MyFitnessPal Sr. Lead Nutrition Scientist
Reviewed By Melissa Jaeger, RD, LD MyFitnessPal Head of Nutrition
Carbohydrates are a type of macronutrient (a nutrient needed in large amounts that contributes energy and is essential for growth and maintenance) (1). There’s a misconception that carbs are not good for us, that they make us gain weight, and that we all need to eat fewer carbs to be healthy and lose weight. None of this is the case; carbohydrates are simply a nutrient that our bodies need for very specific jobs.
What are carbohydrates, and why do we need them?
All macronutrients are strings of molecules that are linked together. For carbohydrates, the molecule that they are made up of is sugar. The number of sugar molecules linked together, and the way in which they are linked, determine what type of carbohydrate it is, how we digest it, how our bodies use it, and how it impacts our health.
The main types of carbohydrates are:
- Simple sugars: 1-2 sugar molecules. Simple sugars are digested quickly and used for energy. There are two types of simple sugars:
- Natural sugar: This is sugar that occurs naturally in a food, like fruit. Natural sugar typically accompanies fiber, vitamins, minerals, and antioxidants that slow down digestion and are beneficial for health (1).
- Added sugar: This is sugar that is added to a food, typically in amounts that are concerning for health because they are digested rapidly without providing other nutrients.Too much added sugar in a diet (alongside low amounts of fiber) can increase risk for weight gain and chronic disease (2).
- Starches: long chains of sugars. Starches are digested relatively quickly, but not as quickly as simple sugars, and starches are also digested more slowly when they are present in high-fiber foods. They are also used for quick energy.
- Fiber: molecules that are not digestible in humans, and make up the structure of plants. Because they are not digested, they slow down digestion and do some really cool things in your digestive system instead. They bind with water (which slows down digestion and increases stool bulk) and cholesterol (which lowers cholesterol levels and improves heart health), and they feed the healthy bacteria in your gut (1).
Carbohydrates provide us with energy and contain 4 calories per gram.
How many carbohydrates do we need?
There are two ways to think about carbohydrate needs: in grams, or in a % of calorie intake.
In either case, the exact amount of carbohydrates you need depends on a lot of factors about you, including and most importantly, what makes you feel the best. So, let’s start with some general guardrails.
Carbohydrate Recommendations (3):
At least 130g/day
45-65% of calories
Women: at least 25g
Men: at least 38g
Carbohydrates in MyFitnessPal
The default goal for carbohydrates in MyFitnessPal is 50% of calories. Fiber goals are 25g for women and 38g for men, and sugar goals are 15% of calories. This allows for a flexible diet with a wide variety of foods.
Use your carbs, fiber, and sugar goals to ensure you’re getting enough quick energy and beneficial nutrients for your health. If you’re hitting your carb and fiber goal, while staying under your sugar goal, that means you’re getting the best sources of carbohydrates. At each meal, prioritize adding 1-2 of these sources:
- Fruits
- Vegetables
- Whole grains like whole wheat bread, whole wheat pasta, whole wheat tortillas, quinoa, oats, bulgur, whole grain cereals, and more
- Legumes like beans, lentils, and peas
References
- Mahan LK, Escott-Stump S, Raymond JG, Krause MV. Krause’s Food & the Nutrition Care Process.; 2020. http://ci.nii.ac.jp/ncid/BB08090391.
- Get the Facts: Added Sugars. Nutrition. https://www.cdc.gov/nutrition/php/data-research/added-sugars.html. Published January 5, 2024.
- Snetselaar LG, De Jesus JM, DeSilva DM, Stoody EE. Dietary Guidelines for Americans, 2020–2025. Nutrition Today. 2021;56(6):287-295. doi:10.1097/nt.0000000000000512
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