Understanding Carbohydrates: The Good, The Unhealthy, and What Your Body Really Needs

Carbohydrates have been at the center of nutritional discussions for decades, often misunderstood and unfairly blamed for weight gain and health issues. But not all carbs are created equal. In this article, I'll break down what carbohydrates are, the difference between simple and complex carbs, and how to make smarter choices when selecting carbohydrate-rich foods.

What Are Carbohydrates?

Carbohydrates are one of the three macronutrients (alongside proteins and fats) that provide the body with energy. Carbohydrates are broken down into glucose, which fuels our cells. Carbohydrates can be categorised into two main types:

• Simple carbohydrates. These include:

  
  

  • glucose (foods that naturally contain glucose include honey, agave, molasses, fruits, dried fruit, sweet corn).

  • fructose (naturally found in fruits, dried fruits, some vegetables (beets, carrots, sweet potatoes, onions, bell peppers), agave, honey), but also added to processed foods in the form of high-fructose corn syrup.

  • galactose (primarily in dairy, after being broken down by enzyme lactase during digestion).

  • sucrose (naturally in sugar cane, sugar beet, honey, in sweet fruits and vegetables). In everyday life, we primarily know sucrose as table sugar, which is added to various foods during processing.

  • lactose (found in milk and dairy products)

  • maltose (found in certain plant-based foods, especially those that undergo starch breakdown. In barley (especially malted barley), oats, wheat, rye, corns, sweet potato, potato, pumpkin, butternut squash.

    
    

• Complex carbohydrates. These include:

  
  

  • oligosaccharides (naturally found in many plant based foods and serve as prebiotics in the gut feeding good bacteria (onions, garlic, asparagus, leeks, bananas, chicory root, artichokes, wheat, barley, legumes (lentils, chickpeas, black beans, kidney beans), peas, dandelion greens, broccoli, cabbage, Brussel sprouts, Jerusalem artichokes

  • polysaccharids

    • starches (found in rice, wheat, corn, potatoes, sweet potatoes, legumes, bananas)

    • fibre (soluble fibre which absorbs water and slows digestion (oats, flaxseeds, legumes, chia seeds, carrots, apples); insoluble fibre which ads bulk, promotes bowel movements (vegetables, whole grains, nuts, seeds). Learn more about the importance of fibre here.

    • glycogen (it's a storage form of carbohydrates in a human's and animal's body- mainly in liver and muscles, which is converted into glucose when needed for energy

Healthy Carbohydrates vs. Refined (unhealthy) Carbohydrates

Not all carbohydrates are equal in terms of health benefits.

• Healthy Carbohydrates: These are whole, minimally processed sources that contain fibre, vitamins, and minerals. Examples include:

  
  

  • Vegetables, fruits and berries

  • Whole grains (quinoa, steel cut or large rolled oats, buckwheat, brown rice)

  • Legumes (lentils, beans, chickpeas)

  • Nuts and seeds

  • Dairy

  
  

Interestingly, certain preparation methods can increase the resistant starch content in some carbohydrate-rich foods, making them healthier. For example, freezing bread increases its resistant starch content, while cooking and then cooling potatoes can enhance their resistant starch, making them a better choice for gut health and blood sugar control than eating the potato right after it has been boiled, baked or mashed.

• Refined Carbohydrates: These have been stripped of fibre and nutrients during processing, leading to quick digestion and blood sugar spikes. Examples include:

  
  

  • White bread and pasta

  • Pastries, cakes, and cookies

  • Sugary cereals and granola bars

  • Processed snacks (chips, crackers, pretzels)

  • Sugary drinks, candy, and ice cream

  • Instant noodles and processed frozen meals

  • White rice and refined flour products

  • Sweetened yoghurt and other flavoured dairy products

  • Packaged fruit juices and energy drinks

How Much Carbohydrates Do Our Bodies Need?

Carbohydrate needs vary depending on age, activity level, and overall health. Generally, carbohydrates should make up 45-60% of total daily calorie intake. This means that for a 2,000-calorie diet, approximately 225-300 grams of carbohydrates are recommended daily.

However, the focus should be on quality over quantity—choosing whole, fibre-rich carbohydrates rather than refined, processed ones as described earlier. Athletes and highly active individuals typically require more carbohydrates for energy, while those following lower-carb diets for a period of time (for example people with Type 2 diabetes) may need fewer.

To put this into perspective, here’s what different whole food sources contribute to daily carbohydrate intake:

• Vegetables: 1 cup of cooked broccoli (10g carbs), 1 medium sweet potato (26g carbs), 1 cup of carrots (12g carbs), 1 cup of cooked spinach (7g carbs)

• Legumes: 1 cup of cooked lentils (40g carbs)

• Fruits: 1 medium apple (25g carbs), 1 banana (27g carbs)

• Whole Grains: 1 cup of cooked quinoa (39g carbs), 1 slice of whole grain bread (15g carbs), ½ cup of cooked oats (27g carbs)

• Dairy: 1 cup of kefir (12g carbs)

By combining these food groups, you can reach your recommended carbohydrate intake while ensuring a variety of nutrients and fibre to support overall health.

Does Our Body Need Sugar?

While our body needs carbohydrates for energy, it does not require added sugar. Natural sugars found in whole foods like vegetables, fruits, berries, whole grain and dairy come with fibre, water, and essential nutrients that slow down absorption and minimise blood sugar spikes. Added sugars, on the other hand, are linked to inflammation, obesity, and metabolic diseases.

Glucose, which we obtain most easily from carbohydrates, is the primary energy source for the brain and nervous system. While the body can convert protein and fat into glucose when necessary, carbohydrates provide the most efficient and direct fuel for cognitive function and nerve signalling.

Different Types of Sugars

• Naturally Occurring Sugars: Found in fruits, vegetables, and dairy. These are healthier when consumed in whole food form because they are accompanied by fibre, vitamins, and minerals that support digestion and metabolic health.

• Refined Sugars: Extracted and processed sugars added to foods for taste and shelf life. Examples include white sugar, high-fructose corn syrup, and glucose syrups.

• Hidden Sugars: Often found in packaged foods under different names, such as maltose, dextrose, and cane juice extract.

How to Choose Better Bread at the Grocery Store?

Bread is one of the most widely consumed carbohydrate sources, yet quite many options available are highly processed and nutritionally poor. Choosing a better-quality bread can impact your health by improving gut health, stabilising blood sugar, and increasing fibre intake.

Tim Spector, a leading nutrition scientist, suggests focusing on the fibre-to-carbohydrate ratio when selecting bread. A good rule of thumb is to choose bread with at least 1 gram of fibre per 5 grams of carbohydrates to ensure a slower blood sugar response and better digestion.

Here’s what to look for:

• Whole grains as the first ingredient – opt for breads made from 100% whole grain or whole rye flour.

• High fibre content –minimum 3-5 grams of fibre per serving. I recommend to look at rye breads with minimum 6g of fibre per 100g.

• Minimal added sugars – avoid bread with ingredients like high-fructose corn syrup, dextrose. Choose breads with no added sugar or if then minimally added (some manufacturers add sugar to speed up the fermentation or balance the sourness)

• Fermented or sourdough varieties – sourdough bread contains beneficial bacteria that may aid digestion and help regulate blood sugar.

• Added seeds and whole grains – seeds like flax, sunflower, hemp, pumpkin and chia provide extra fibre, healthy fats, and nutrients.

• For better gut health, avoid breads with emulsifiers and preservatives, that are used to extend shelf life, stability and texture.

Avoid misleading labels like "multigrain" or "multi cereal," which do not necessarily mean the bread is made from whole grains. Checking the ingredients list and nutritional label is key to making a better choice.

The Bottom Line

As you have hopefully learned, carbohydrates are essential for our health, but the type and quality matter. Prioritising whole, unprocessed carbohydrates while minimising refined carbs and added sugars can help support overall health, energy levels, and disease prevention. When in doubt, opt for whole foods with minimal processing to ensure you're nourishing your body with the best sources of carbohydrates.

If you’d like personalised guidance on how to optimise your carbohydrate intake and overall nutrition, book a one-on-one nutrition counselling session with me today at info@katrinpeo.com.