 CART FREE HEALTHBEAT SIGNUP SHOP ▼ SIGN IN

Pay My Bill »
What can we help you nd? 
HEART MIND & STAYING DISEASES & MEN'S WOMEN'S
PAIN CANCER LICENSING
HEALTH MOOD HEALTHY CONDITIONS HEALTH HEALTH

Carbohydrates — Good or Bad for You? Subscriptions

Published: July, 2015 Pay My Bill

Access Digital Subscriptions
Over the years, carbohydrates have gotten a bad Subscribe
reputation. Diets such as Atkins and South Beach Customer Service
promote easy, rapid weight loss that can be very
attractive to someone trying to lose weight.
Online Learning Courses
By restricting the amounts of carbohydrate that you
eat, these diets claim that you can turn your body Cognitive Fitness
into a fat-burning machine. When you limit Controlling Your Blood Pressure
carbohydrates, however, you deprive your body of a main source of fuel — and many Back Pain
essential nutrients that you need to stay healthy. Improving Your Memory
Starting to Exercise
What are carbohydrates? 6-Week Plan For Healthy Eating
Already enrolled? Sign in here
Carbohydrates are foods that get converted into glucose, or sugar, in our bodies during
digestion. Glucose is a main source of fuel for our body. It is especially important for the
brain, which cannot easily use other fuel sources (such as fat or protein) for energy. Sign Up Now For
HEALTHbeat
There are two kinds of carbohydrates: Our FREE E-Newsletter

Get health information and advice from the

Simple carbohydrates include sugars found in foods such as table sugar, honey, dairy
experts at Harvard Medical School.
products, fruit and fruit juice.
Complex carbohydrates are starches — long chains of glucose molecules — which E-mail Address

include grain products, such as bread, crackers, pasta and rice. Some vegetables — corn,
peas, white and sweet potatoes, and butternut and winter squash — are high in starch. First Name (Optional)
Complex carbohydrates can be broken down further into re ned and whole grain
carbohydrates.
Sign Up Now
Are all carbohydrates created equal?

All carbohydrates turn into glucose and raise our blood sugar. But some do it faster than
others. Controlling blood glucose is important for weight management as well as diabetes Related Articles
control.
Drink your fruits and vegetables?
Fiber is important for your digestive health as well as regulating blood glucose. Foods with Slimming the thighs — as well as the belly —
is good for the heart
ber, such as broccoli, beans, and apples with the skin, 100% whole-wheat bread take
Can supplements save your sex life?
longer to be digested, so glucose is released into the bloodstream slowly.
Updated exercise guidelines showcase the
bene ts to your heart and beyond
Re ned carbohydrates, such as white rice and white pasta, have had their ber and
Healthy habits help people sidestep clogged
nutrients removed. Whole grains, such as brown rice and whole-wheat pasta, have not. leg arteries
Therefore, the glucose from re ned carbohydrates can get into the blood stream faster than The hidden dangers of dietary supplements
the glucose from whole grains.

Fruits also contain ber. The sugar from a piece of fruit does not a ect blood glucose the
Daily Health Tip
same way fruit juice would.
Stay connected
Which nutrients am I missing if I cut out whole grains and fruit from Joining social circles outside the home is a
my diet? great way to stay connected. Try book clubs
and volunteer groups in your area for mental
The nutrients found in whole grains include essential fatty acids: the B vitamins, folate, and emotional stimulation.
vitamin E, zinc and magnesium. Whole grains also have ber. Fruit and starchy vegetables
contain many vitamins and minerals, as well as phytonutrients. Phytonutrients are
compounds that form a plants immune system. They help prevent disease in humans when Related Topics
eaten. Phytonutrients include carotenoids and avonoids.
Diet & Weight Loss
What does my body use for fuel if I am not getting enough
carbohydrates?

If you are not getting enough carbohydrates from your diet, then your body must use fat
and protein for energy. This is why the carbohydrate-restricted diets claim they are great for
weight loss. However, neither protein nor fat is an e cient source of energy.

Fat digestion – Fat does not completely digest when it is used as an energy source. By-
products called ketones are formed. Ketones are mildly acidic. They can build up in the
blood and make it more acidic. Over time this may be harmful to the body.
Protein digestion – Protein's main job is to be a building block, not an energy source.
Using protein for energy can compromise the building of muscles and other cells.

Which carbohydrates should I eat?

Skip the fruit juice and go straight to the fruit. Eat a variety of fruits and vegetables daily.
Limit the amount of re ned sugars, such as high-fructose corn syrup, corn syrup, agave,
honey and white and brown sugar. These are often found in cakes, cookies and donuts.
These lack nutrients and are high in calories.
Choose whole grains, such as brown rice, oats, whole-wheat pasta and whole-wheat
bread. To ensure that you are buying a whole-grain product, check the ingredient list.
Look for the words "100% whole grain." If you see whole or whole grain listed as the rst
ingredient, then the product probably is mostly whole grain, but also has re ned grains.
The label won't tell you how much, so pick products with the words 100% whole grain in
the ingredient list. Don't rely on the front of the package or color of the food!

What about portion size?

It's important to include carbohydrates in your diet. But to avoid weight gain, pay attention
to portion size. Try to limit the amount of carbohydrates, such as potatoes, peas, butternut
squash, rice or pasta, to a quarter of your plate (about 1 cup). Be mindful of carbohydrate
snacks, such as chips, cookies, crackers and donuts.

What are some di erent whole grains to try?

Here are some suggestions:

Amaranth – Serve as a warm porridge in the morning or mix with vegetables.

Barley (hulled) – Use in soup instead of rice or pasta.
Brown rice – Use in place of white rice in recipes.
Quinoa – Mix with vegetables to make a salad or stir-fry.
Wheat berries – Mix with vegetables to make a salad.

The Bottom Line

Carbohydrates are a major source of fuel and nutrients for our bodies. They should be part
of a healthy diet, even when the goal is to lose weight. When adding carbohydrates, pay
attention to portion size; choose whole fruits and make it a whole grain!

Share this page:  Print this page: 

Subscribe to Harvard Health Online for immediate access to health news
and information from Harvard Medical School.

Research health conditions I'd like to receive access to Harvard

Check your symptoms Health Online for only $4.99 a
month.
Prepare for a doctor's visit or test
Find the best treatments and
procedures for you
Explore options for better nutrition Sign Me Up »
and exercise

Learn more about the many

bene ts and features of joining
Harvard Health Online »

Disclaimer:
As a service to our readers, Harvard Health Publishing provides access to our library of archived
content. Please note the date of last review on all articles. No content on this site, regardless of
date, should ever be used as a substitute for direct medical advice from your doctor or other
quali ed clinician.

Sign up for HEALTHbeat Digital Subscriptions Special Health Reports Print Subscriptions Customer Service About Us Permissions Privacy Policy


© 2010 - 2019 Harvard University. All rights reserved.