How Much Carbohydrate Should You Eat?

How much carbohydrate should you eat? There is a lot of misinformation and confusion about what your carbohydrate intake should be. The goal of this article is to clear up the confusion, and help you better understand carbohydrates and how much you should be consuming. 

But I don’t want to just give you an un-contextualised answer. I want to give you the information you need to actually be able to tailor your carbohydrate intake specifically to your needs (or the needs of your clients, as I know a lot of personal trainers, coaches and nutritionists read our content).

This article is still a part of the larger article series on how to set up the diet. So far in that article series, we have discussed setting up the calories for the diet, how much protein should you eat, and how much fat should you eat, and now we turn our attention to dietary carbohydrate intake.

The macronutrients are the nutrients you have to eat in big (macro) quantities in the diet, and they are the things that are actually contributing to the calorie content of the diet. The macronutrients are protein, carbohydrates and fats, although you could argue that alcohol, water and even fibre are all distinct macronutrients in their own right. Generally, when discussing the diet, we tend to just talk about protein, carbs, and fats, and that is mostly what I will be discussing, although I will briefly touch on some of the other macronutrients in this article series too.

Once you have an idea of what kind of calories you should be eating to achieve your goals, then you need to set specific macronutrient (protein, carbohydrate and fat) goals. Ultimately calorie balance is what determines whether you will lose weight or gain weight, however, macronutrients are what determines whether the weight you lose or gain is body fat or muscle (not entirely, but to a large extent) and there are also minimum targets (and optimal targets) for some of the macronutrients that we must eat to ensure we are healthy.

Most of you are likely looking to build/maintain your muscle mass, and also lose body fat, and I will be keeping this in mind when I discuss the targets. I am noting this, because there may be slightly different targets if you do no exercise at all, and I am assuming you are doing some exercise as that is part of our general recommendations (you can read our exercise content here). 

Protein is generally the first macronutrient target we set, as protein is arguably the most important macronutrient from a health, performance and body composition perspective. But after we set our protein targets, we then look to set our fat targets. After our fat targets are set, we finally turn our attention to carbohydrate intake. By the end of this article, you will know exactly how much carbohydrate you should eat.

But before we get stuck in, I would just like to remind you that we offer comprehensive online coaching. So if you need help with your own exercise program or nutrition, don’t hesitate to reach out. If you are a coach (or aspiring coach) and want to learn how to coach nutrition, then consider signing up to our Nutrition Coach Certification course. We do also have an exercise program design course in the works, if you are a coach who wants to learn more about effective program design and how to coach it. We do have other courses available too.

Understanding Carbohydrates

Now we get to carbohydrates, the final “main” macronutrient. Carbohydrates are actually quite a contentious part of the diet, and much like fats, there is a lot of (mis)information put out about carbs that really just serves to confuse the nutrition landscape.

What are carbs exactly? Most of you have likely eaten carbs before, so you are at least familiar with carbs to some degree, but you may not have a deeper understanding of carbs beyond the fact that they taste delicious. Carbs are really just molecules made up of carbon, hydrogen and oxygen, and their base unit (i.e. the simplest form) is called a monosaccharide in nutrition spheres, but colloquially we call these base units “simple sugars” or just “sugars”. 

There are a variety of different types of these (such as fructose, glucose, and sucrose), and this depends on the specific configuration of the carbon, hydrogen and oxygen that make up these sugars. We don’t need to go too deep on this, however, these different sugars are all handled slightly differently in the body.

Now, these sugars (monosaccharides) can be joined together to form more complex molecules and these are called disaccharides, oligosaccharides and polysaccharides. Again, don’t need to go much deeper on this, however, what is important to understand is that the monosaccharides and disaccharides (2 sugars joined together) are similar enough in how the body treats them, as are a lot of the oligosaccharides (3-9 sugars joined together) so we can just bundle these together as “simple sugar” (although some of these, especially the oligosaccharides don’t quite act like sugars in the body). Polysaccharides (10+ sugars joined together) are considered to be “complex carbohydrates”. 

This distinction is important, as simple sugars are more easily digested than complex carbs, and this influences our recommendations. However, it is important to understand that ultimately, when any of these carbohydrates are digested and metabolised, they all eventually end up being used for energy in the same way. 

There isn’t anything inherently fattening or unhealthy about sugars, as they pretty much all get used similarly once broken down and metabolised.

When you eat carbohydrates, whether it’s a slice of bread, a bowl of rice, or a sweet potato, they don’t magically turn into energy right away. Your body has to break them down first. So understanding a little bit about digestion and assimilation of carbohydrates is very helpful here.

Understanding Carbohydrate Digestion and Assimilation

Digestion starts as soon as you take a bite of the food. Your saliva contains an enzyme called amylase, which begins breaking down complex carbs (like starch) into simpler sugars. 

However, once the food reaches your stomach, the process pauses briefly. The acidic environment here isn’t great for carb digestion, but it’s preparing the food for the next step.

The carbohydrates (and other foods you have eaten) are transported from the acidic stomach, into the small intestines. This is where the magic happens. Your pancreas sends in more enzymes to break carbs down into their simplest forms, simple sugars like glucose, fructose, and galactose. These sugars are absorbed into your bloodstream and transported to cells for energy.

Not all carbs are digested the same way. Simple carbs (like sugar or white bread) break down quickly, and as such, are able to reach the bloodstream quickly. Complex carbs (like whole grains or beans) take longer, and are dripped out into the bloodstream over a longer period of time. 

Once glucose enters your bloodstream, your body needs a way to handle it. That’s where insulin comes in. Insulin is a hormone made by your pancreas, and its job is to move glucose out of your blood and into your cells, where it can be used for energy.

After a meal, blood sugar levels rise as glucose floods your bloodstream. Your pancreas releases insulin to guide glucose into your cells. This brings blood sugar levels back down to a healthier range.

Between meals, and when you haven’t eaten for a while, your blood sugar starts to dip. Your pancreas then releases another hormone, glucagon, which signals your liver to release stored glucose to keep your energy stable.

What happens to the glucose your body doesn’t immediately need? It gets stored as glycogen, the carbohydrate equivalent of stored body fat. This glycogen is mostly stored in two areas; the liver and muscles.

Liver Glycogen:

• Your liver stores about 100-120 grams of glycogen (400-500 calories), which it uses to maintain blood sugar levels between meals or during fasting. Think of it as the energy source that keeps your brain and organs running smoothly when you’re between meals.

Muscle Glycogen:

• Your muscles store a much larger amount, around 400-500 grams of glycogen (1,600-2,000 calories), but they generally keep it for themselves. Muscle glycogen powers physical activity, especially during exercise.

When you’re active, your body taps into these glycogen stores to fuel your movements. During intense or prolonged exercise, glycogen becomes your muscles’ main energy source (anaerobic metabolism). 

Once glycogen stores get lower, you may feel tired or “hit the wall” (a common experience for endurance athletes). However, it is unlikely that you will totally deplete your glycogen levels completely. 

Your body can produce glucose from non-carbohydrate sources like amino acids (from protein), lactate (from muscle metabolism), and glycerol (from fat breakdown). This process, called gluconeogenesis, occurs in the liver and kidneys and is crucial during fasting or prolonged exercise. So you won’t really ever run out of carbohydrates. 

While this ensures you don’t completely “run out” of carbohydrates, gluconeogenesis is a slower process and not as efficient as glycogen metabolism, so performance can still decline.

After exercise, your body works to replenish these glycogen reserves, which is why eating carbs after a workout is so important.

The Role of Carbohydrates

Now, to truly understand carbohydrates, we do have to build out our understanding of the role of carbohydrates in the body. This is really important when we talk about carbohydrates, because technically we don’t actually have a need for dietary carbohydrates. There is no such thing as an “essential carbohydrate” like there are essential amino acids or essential fatty acids.

This leads people to think that carbohydrates aren’t that important in the body, and this really couldn’t be further from the truth. The reality is that carbohydrates are so vital to the body, that we have evolved to ensure we are able to make carbohydrates from other compounds within the body to satisfy our needs.

We will touch on this a bit more when we actually answer the question of “how much carbohydrate should I eat?”, but right now, I want to discuss the role of carbohydrates in the body. 

Carbohydrates For Energy Use And Storage

Carbohydrates are used for a variety of things in the body, but the main one that people think of is their use as an energy source. They are the preferred energy substrate of most cells/tissues in the body, so much so that the body has a variety of ways that it can make carbohydrates from other molecules such as protein or fats. 

Carbs can be used for energy production in both aerobic (lots of oxygen) and anaerobic (low oxygen) conditions, which makes them especially beneficial for those of us who are engaging in higher-intensity exercise, as fats can’t really be used quickly enough to produce energy when oxygen is low. 

Similar to protein, carbs provide 4 calories per gram, and this is less than half of what you get from fats on a gram-per-gram basis. Much like with fat, carbs can be stored in the body, however, this is much less efficient than the storage of fats. 

While fats can be relatively neatly packed together as triglycerides, carbs are stored as glycogen, which is a highly branched molecule and thus it isn’t possible to neatly store it. 

Glycogen also attracts lots of water to it when being stored, and generally stores 3g of water for every 1g of stored glycogen (although this figure can actually be much higher, and figures as high as 17g of water to every 1g of carb have been seen in research under certain circumstances). This means that storing glycogen as a fuel source is less efficient (both in terms of size/weight and actual energy storage), compared to fats. Storing glycogen just takes up a lot of space whereas storing fats doesn’t, and you get a lot more energy on a gram-per-gram basis from fats. So your body preferentially stores fats for future energy needs. 

However, glycogen is generally stored in the muscles (and organs, especially the liver), where it is more readily available as a fuel source. Thus, while carb storage will increase your weight, it will usually just make your muscles look bigger, whereas this is not the case for fat storage. 

The fact that carbs are stored with more water leads to a situation where many people are sold a lie that low-carb diets are better for fat loss, and while they do potentially lead to quicker weight loss compared to low-fat diets, this weight is simply water weight and it also serves to make your muscles look smaller (which is not what you want if you want to look toned). It is ultimately calories that determine fat loss, not the degree of carbs or fats in the diet.

Carbohydrates are also protein-sparing, and prevent dietary protein and protein derived from muscles/organs from being used for energy. Adequate carbohydrate intake spares protein from being used as an energy source, thus allowing protein to focus on its primary roles in muscle repair and growth, enzyme function, immune health, etc.

It should also be noted that carbohydrates are actually necessary for the complete oxidation of fats. This is why you often hear people say that “fats burn in the flame of carbohydrates”.

Fats are stored as triglycerides in the body. During exercise or fasting, triglycerides are broken down into fatty acids and glycerol (a process called lipolysis). Fatty acids are then transported to mitochondria in cells, where they undergo beta-oxidation, producing acetyl-CoA, a molecule used in energy production.

Acetyl-CoA from fat metabolism then enters the citric acid cycle, the body’s primary pathway for energy production. But for the cycle to run efficiently, it requires a steady supply of a carbohydrate-derived compound called oxaloacetate, which combines with acetyl-CoA to form citrate and continue the cycle. 

Oxaloacetate is derived from pyruvate, a product of carbohydrate metabolism (via glycolysis). Without sufficient carbohydrate intake, the body struggles to produce enough oxaloacetate. If oxaloacetate levels drop, acetyl-CoA cannot enter the citric acid cycle effectively, and the oxidation of fats is incomplete.

When carbohydrate availability is low, as in fasting or low-carb diets, the body shifts to producing ketones from excess acetyl-CoA. Ketones are an alternative energy source for the brain and muscles but are less efficient than glucose in supporting high-intensity activities.

So, for an efficient metabolism, we want to consume carbohydrates.

Carbohydrates and Performance

Now, very much related to this is that carbohydrates play a key role in fuelling performance. And by performance, I mean both physical and cognitive performance. Most people are aware of carbohydrates’ key role in fuelling physical performance, but overlook their role in fuelling cognitive performance.

Glycogen and glucose are the primary fuel for high-intensity exercise, while also providing energy for lower-intensity exercise. As we have discussed before, you can only store so much glycogen, as it isn’t as efficiently stored as fats. Well, during activity, the body taps into either the stored glycogen or the carbohydrates in the bloodstream. 

As glycogen and carbohydrate levels decrease, fatigue sets in, and performance suffers. This is especially true of anaerobic activity, as this is exclusively fuelled by carbohydrates. This is why you can’t sprint a marathon. 

However, if you are adequately fuelled with carbohydrates and have topped up glycogen stores, you will be able to fuel both anaerobic and aerobic activity for longer. This is why athletes often strategically consume carbohydrates before, during, and after exercise to maximise glucose availability, improve performance and delay the onset of fatigue.

Now, ensuring you have topped up glycogen stores and some carbohydrates in your bloodstream should hopefully make sense as to why they would improve performance. It should also make sense why having less carbohydrates available to fuel your activities leads to a potential decrease in performance. While you can fuel some activity with fats, without carbohydrates, you will be missing out on the ability to really shift into the higher gears.

Carbohydrates are also muscle-sparing. You see, if you have too little glucose or glycogen in the system, the body can actually break down protein to create carbohydrates. This process, called gluconeogenesis, turns stored protein into carbohydrates. Now, where do you store a lot of protein? In your muscles.

So, consuming adequate carbohydrates and having topped up glycogen stores reduces the risk of breaking down muscle for fuel. This may not have a huge impact on immediate performance, but over the longer term, a lack of carbohydrates can lead to significant muscle breakdown and thus reduced physical performance. 

This also means that carbohydrates have a role in recovery from physical activity. Consuming adequate carbohydrates post-workout ensures that protein is spared, and more muscle recovery can occur (as protein isn’t being excessively broken down, and dietary protein isn’t being used for carbohydrate creation rather than muscle repair). 

Carbohydrates consumed after exercise are more rapidly used to restore glycogen levels, especially within the first few hours post-workout when muscles are most receptive. This means that glucose doesn’t sit in the bloodstream for an excessive amount of time, and is a major reason why people at risk for developing type 2 diabetes are encouraged to exercise. Ultimately, glycogen replenishment supports tissue repair and prepares the body for subsequent training sessions. 

So, carbohydrates are very important for optimising physical performance and recovery. However, carbohydrates not only play a role in physical performance, but also mental performance. 

The brain relies on glucose as its primary energy source. Low carbohydrate intake can lead to insufficient glucose availability, resulting in symptoms like brain fog, reduced concentration, and impaired memory.

Studies have shown that tasks requiring sustained attention, problem-solving, or creativity are hindered when carbohydrate intake is inadequate, particularly in individuals engaged in mentally demanding activities.

Stable blood sugar levels generally support a feeling of steady energy and sustained mental focus. This can be achieved through a balanced intake of complex carbohydrates, or indeed a consistently low carbohydrate intake. However, while you often hear people say they perform better when they are fasting or on a low-carb diet, this is actually wrong. It is a classic case of falling victim to prioritising feelings over facts. 

The reality is, most people do actually perform better when they are consuming carbohydrates. It shouldn’t really come as a shock that people who are well-fuelled, especially with carbohydrates, perform better in physical and cognitive tasks. 

However, due to the extra excitatory neurotransmitters and stress hormones present while fasting or eating a low carb diet, you may feel a bit more mentally switched on. So there is a trade-off here. You may feel more alert with a low carb diet or while fasting, which is helpful in certain circumstances, but the downside is that your performance is likely to be worse. 

Ultimately, carbohydrates are the brain’s primary fuel source, and while the brain can use ketones for fuel, this isn’t generally the best way to fuel the brain. Fuelling the brain with adequate carbohydrate intake generally results in better cognitive performance. 

Carbohydrates As Building Blocks

Carbs also play an incredibly important role as they serve as building blocks, or key components of many compounds within the body. Most people ignore this role and focus solely on the energetic contributions of carbohydrates, however, carbs do play a vital role as building blocks within the body. 

DNA (the molecule that contains our genetic instruction manual), and its little brother RNA, both are partially made of carbohydrates (deoxyribose in DNA and ribose in RNA). 

Carbohydrate derivatives like glycosaminoglycans (e.g., hyaluronic acid, chondroitin sulfate) contribute to the structure and function of cartilage, joints, and connective tissues.

Carbohydrates are also components of certain structural molecules, like glycoproteins and glycolipids, which are vital for cell membrane integrity and signalling.

Carbohydrates are key components of mucopolysaccharides, which are present in mucus. Mucus acts as a barrier, protecting the respiratory, digestive, and urogenital tracts from pathogens and irritants.

So, while we often don’t think of carbohydrates in this role, it is actually a very key role. As I said earlier, there are no “essential carbohydrates”, but this is because your body will make what it needs. As you can imagine, not being able to make DNA or RNA would be pretty catastrophic for the human species, so we have developed systems to always ensure we can make carbohydrates. However, consuming carbohydrates in adequate quantities is really helpful in this whole process. 

Carbohydrates and Cell Recognition and Signalling

Carbs also play a role in cell recognition and signalling. Many cells and molecules are “tagged” with specific carbohydrate signatures, which allow other cells/molecules to recognise them and interact with them. 

Carbohydrates are essential components of glycoproteins and glycolipids, which are found on the surfaces of cells. These molecules help cells identify each other, which is crucial for immune responses and tissue formation. 

They also facilitate communication between cells in processes like hormone signalling and nerve conduction.

Carbohydrates in glycoproteins are also involved in immune cell activation and pathogen recognition, playing a role in the body’s defence mechanisms.

Again, a very important role of carbohydrates that often gets overlooked.

Carbohydrates and Hormone Health

Carbohydrate availability is also one of the most potent signals for energy regulation and balance in the body, with higher carbohydrate availability generally correlating with greater energy availability and thus “better” hormonal health. Higher carbohydrate, calorie-deficient diets tend to keep hormone levels more optimal (higher leptin and higher testosterone levels) than calorie-matched low(er) carbohydrate diets too.

You see, carbohydrates are a primary source of energy, and their availability signals to the body whether resources are abundant or scarce. This directly influences energy balance and, consequently, hormone production. When carbohydrate intake is sufficient, the body perceives energy availability as high, which supports optimal hormonal function.

• High carbohydrate availability signals the body to maintain or even increase hormone production associated with growth, repair, and reproduction.
• Low carbohydrate availability, especially in the context of calorie restriction, can disrupt these processes, lowering levels of critical hormones like leptin and testosterone, and impairing thyroid hormone production.

This is why calorie-matched diets that include adequate carbohydrates tend to result in better hormonal outcomes than low-carb diets. 

Insulin is a hormone secreted by the pancreas in response to elevated blood glucose levels after eating carbohydrates. It facilitates the uptake of glucose into cells for energy or storage as glycogen.

Insulin does much more than regulate blood sugar. It plays a critical role in:

• Supporting muscle growth by promoting protein synthesis.
• Preventing muscle breakdown by signalling energy availability.
• Regulating fat storage and metabolism.

Now, on that last point, there is a misconception that insulin inherently causes fat gain. This is just a misunderstanding of its role in storing energy. While insulin does promote fat storage, this only occurs in the presence of excess caloric intake. In a balanced, calorie-appropriate diet, insulin helps the body efficiently use and store energy, which is crucial for overall health. 

Glucagon works in tandem with insulin to maintain stable blood glucose levels. When blood sugar is low, glucagon stimulates the release of glucose from glycogen stores in the liver, ensuring a steady supply of energy. Carbohydrate intake directly impacts glucagon by regulating the need for glycogen mobilisation.

Incretins are hormones released in the gut in response to carbohydrate intake. GLP-1 (Glucagon-Like Peptide-1) is one that has been in the news a lot lately, as drugs based on GLP-1 (like semaglutide) have proven incredibly effective at promoting weight loss. GLP-1 enhances insulin secretion, slows gastric emptying, and promotes satiety. So, carbohydrates not only fuel the body but also help regulate appetite and improve blood sugar control.

The thyroid produces hormones (T3 and T4) that regulate metabolism. Low carbohydrate intake can reduce the conversion of T4 to the active form, T3, leading to slower metabolism and reduced energy levels. A more balanced carbohydrate intake supports optimal thyroid function, contributing to a more robust metabolism. 

This is why you hear bodybuilders complaining about being cold all the time while dieting. While some of this is just due to having low levels of body fat and thus less insulation, a large part of it is simply due to the downregulation of thyroid output. This is due to both the lower calorie intake and the generally lower carbohydrate intake. 

Testosterone is also a hormone that is profoundly affected by carbohydrate intake. Diets with adequate carbohydrate intake support higher testosterone levels compared to low-carb diets, even when calorie intake is matched. Testosterone is crucial for muscle growth, bone density, mental vigour, and reproductive health, and as such, we generally want to keep testosterone levels in a more optimal range.

Cortisol is a stress hormone that rises in response to physical or emotional stress. While it is essential for survival, chronically elevated cortisol can have negative effects, such as:

• Protein breakdown (leading to muscle loss).
• Fat accumulation, particularly around the abdomen.
• Impaired immune function and metabolic health.

Carbohydrates play a critical role in regulating cortisol levels. During stress, carbohydrates reduce the need for the body to break down proteins into glucose (gluconeogenesis we discussed earlier). Consuming carbohydrates helps lower cortisol levels. There is a reason why a lot of people reach for sugary snacks when they are stressed. They are self-medicating to lower their cortisol levels.

We discuss this a lot more in our Stress Management Coaching Certification Course, if you are interested in digging into this.

Ultimately, carbohydrate intake supports a more anabolic hormonal environment and signals to the body that there is abundance rather than scarcity. Hormonal health is generally more favourable when you consume sufficient carbohydrates.

Carbohydrates, Metabolic Health and Metabolic Syndrome

Now, before I answer the question “how much carbohydrate should you eat?”, I want to just touch on the role of carbohydrates in metabolic health. We have also already extensively covered the health impacts of the diet in our article on why nutrition is important, but as carbohydrates play such a vital role in metabolism, it makes sense to just touch on this here. 

I also want to discuss it, because there are a lot of misconceptions around carbohydrate intake and metabolic syndrome and type 2 diabetes. I just want to clear a few things up here, as this will actually allow you to more clearly understand how much carbohydrate you should eat, and to not be afraid of carbohydrate intake. 

Metabolic syndrome is a cluster of conditions that increase the risk of heart disease, stroke, and type 2 diabetes. These conditions include:

1. High blood sugar levels
2. Abdominal obesity (excess fat around the waist)
3. High blood pressure
4. Low HDL cholesterol (the “good” cholesterol)
5. Elevated triglycerides

The type, quantity and quality of the carbohydrates you eat does actually impact on the development and risk for metabolic syndrome, and your overall metabolic health.

As we already discussed, when you eat carbohydrates, they are broken down into glucose, which enters your bloodstream. This rise in blood sugar signals your pancreas to release insulin, which helps your cells absorb glucose to use for energy or store as glycogen for later.

Now, not all carbs affect blood sugar the same way. If you eat complex carbs (like whole grains, legumes, and vegetables) your blood sugar tends to rise more gradually. This steady release of glucose reduces stress on your pancreas, which doesn’t have to work overtime to pump out excessive amounts of insulin. Plus, this slow digestion keeps you full longer and avoids any “sugar crash.”

Conversely, eating simple carbs (like sugary snacks and refined grains) causes your blood sugar to spike quickly. That’s why you might feel a burst of energy followed by fatigue and hunger, tempting you to eat more. Over time, this pattern can strain your insulin system, increasing the risk of insulin resistance, which is a precursor to type 2 diabetes.

Insulin often gets a bad rap, but it isn’t the bad guy. Insulin is crucial for helping your body regulate blood sugar. When your cells respond well to insulin, they efficiently absorb glucose, which keeps your blood sugar stable and your energy levels steady. This is called insulin sensitivity, and it’s what you want.

Insulin isn’t the problem, and the problem arises when your diet is heavy in refined carbs and sugars (and generally excess calories). Over time, this can lead to insulin resistance, where your cells stop responding to insulin properly. Your pancreas has to work harder and harder to produce more insulin, only to keep your blood sugar in check. Eventually, this can result in chronically high insulin levels, weight gain (especially around your abdomen), and an increased risk of type 2 diabetes.

So, do high carbohydrate diets cause type 2 diabetes and metabolic syndrome? No, not exactly. Type 2 diabetes and metabolic syndrome are more about chronic energy imbalance (eating more calories than you burn) rather than carbs alone. 

However, diets high in refined carbs can speed up the development of insulin resistance, which is a major factor in diabetes and metabolic syndrome. However, a calorie-appropriate diet that is high carb from complex carbs, doesn’t have the same negative impact and can even help prevent diabetes.

Now, that doesn’t mean you have to eat a high-carb diet. In fact, low-carb diets can significantly improve blood sugar control in people with diabetes and metabolic syndrome. By reducing blood sugar spikes, they lower the demand for insulin. However, you don’t actually have to cut out carbs entirely to see benefits. A lot of people find success by focusing on high-quality, whole-food carbs and balancing them with healthy fats and proteins (the kind of diet pattern we generally recommend).

Eating more fibre-rich carbs (like fruits, vegetables, and whole grains) can improve insulin sensitivity. These foods not only stabilise blood sugar but also provide nutrients that help your body function optimally. Exercise can also improve insulin sensitivity, and it also plays a role in reducing blood sugar levels through non-insulin-mediated glucose uptake.

So, carbohydrate intake doesn’t necessarily mean high blood glucose levels. There are certainly dietary practices that can increase the risk of developing type 2 diabetes (e.g. high-calorie intake and excessive intake of simple, refined carbs), but a high carbohydrate intake doesn’t necessarily increase the risk of developing type 2 diabetes. 

But maybe high-carb diets increase the risk of abdominal obesity?

Excess refined carbohydrate intake, particularly when paired with a sedentary lifestyle, is more likely to be converted to fat and stored, especially as visceral fat (fat around organs in the abdominal area). Visceral fat is metabolically active and releases inflammatory markers, which serve to worsen metabolic health.

Diets rich in refined carbohydrates, sugars, and calorie-dense foods are strongly associated with increased visceral fat. Even in calorie-matched studies, diets high in refined carbohydrates lead to more visceral fat compared to diets higher in whole carbohydrates or healthy fats.

Diets high in fats, especially unhealthy fats like trans fats, can also lead to visceral fat accumulation but tend to have a different mechanism. Trans fats, in particular, are known to redistribute fat to the visceral area even without a caloric surplus.

Low-carb, high-fat diets, despite being high in fat, are often associated with reduced visceral fat due to improved insulin sensitivity and lower circulating insulin levels, provided there is no calorie surplus.

So, does that mean we should eat a low-carb, high-fat diet if we want to avoid visceral fat accumulation? Well, not entirely. You see, a diet of complex carbs also leads to a lower insulin level than a diet of refined carbs. Complex carbs also generally promote satiety, helping to control calorie intake and reduce the risk of abdominal obesity.

The real key is to keep calories in check. Body fat won’t accumulate unless you eat an excess of calories. Eating a diet of refined carbohydrates increases the likelihood of you overconsuming calories, and it is very visceral fat promoting. So we do want to avoid that style of diet, but carbohydrates aren’t inherently causing more visceral fat to be stored.

But what about heart health? How does carbohydrate intake affect your lipid profile and blood pressure? 

Diets high in refined carbs and sugar are notorious for raising triglycerides and lowering HDL cholesterol (the “good” cholesterol). These changes increase your risk of cardiovascular disease developing. Excess carbs (especially simple sugars) can also be converted into fat in the liver, leading to non-alcoholic fatty liver disease (NAFLD).

However, complex carbs, especially those rich in soluble fibre like oats and beans, can actually improve your lipid profile. They lower LDL cholesterol (the “bad” kind) and reduce your overall risk of heart disease. 

So, not all carbs are bad for your heart. It’s all about choosing the right ones. Excess calories also play a role here, so you also want to eat a calorie-appropriate diet. Now, what about blood pressure, do carbs have a role there?

Chronically elevated insulin levels, driven by high refined carbohydrate intake, can contribute to high blood pressure by increasing sodium retention and constricting blood vessels.

However, in normal amounts, insulin is actually a vasodilator and thus can actually serve to lower blood pressure. Insulin’s vasodilatory effect is mediated by its ability to stimulate the production of nitric oxide (NO), a molecule that promotes blood vessel relaxation. This is part of the reason why eating carbohydrates before a workout contributes to more of a “pump”.

Fibre-rich carbohydrate sources, such as whole grains and vegetables, are often lower in sodium and higher in potassium. This helps regulate blood pressure and reduces the risk of hypertension associated with metabolic syndrome.

So, again, avoiding excessive intake of refined carbohydrates is a smart move, but carbohydrates themselves do not inherently lead to high blood pressure. 

Now, what about inflammation? 

Refined carbs and sugars can cause blood sugar spikes and rapid insulin release, which trigger pro-inflammatory responses in your body. Over time, this low-grade inflammation can contribute to chronic conditions like heart disease, diabetes, and even certain cancers. Chronic inflammation is a central feature of metabolic syndrome, contributing to insulin resistance, blood vessel damage, and increased cardiovascular risk.

But carbs aren’t inherently inflammatory! Whole-food carbs, like fruits, vegetables, and whole grains, are actually anti-inflammatory. They’re packed with antioxidants which help combat oxidative stress.  A diet rich in fruits, vegetables, and whole grains can lower systemic inflammation and improve overall metabolic health.

So, do carbs contribute to inflammation and heart disease? Well, yes and no. Refined carbs and excess sugars can lead to inflammation, poor lipid profiles, and weight gain, all of which increase heart disease risk. Complex carbs, however, are generally cardioprotective. They can help lower cholesterol, reduce inflammation, and provide nutrients that support cardiovascular health.

Ultimately, carbohydrates are not the enemy, but not every carbohydrate is the same. Refined carbs and excess sugars? Those are best minimised. But whole-food carbs, like fruits, vegetables, legumes, and whole grains, are a different story. 

The overall diet must be taken into account too, and you simply can’t forget the impact that calories have. Protein and fats are also important to factor in. 

Now, I know I have been talking about refined, simple carbs, and complex carbs, and I haven’t really elaborated on that. But I will discuss this when I talk about carbohydrate quality. Before we get to that, I want to actually answer the question of how much carbohydrate should you eat!

How Much Carbohydrate Should You Eat?

The optimal amount of carbohydrate intake has been the subject of a lot of debate and study over the years. This is because the recommendations for carbohydrate consumption are not only influenced by scientific research, but also cultural dietary patterns, specific health objectives and concerns, and of course, individual needs.

Carbohydrate intake and recommendations have been different across time and across various different populations and cultures. Humans are very adaptable and can survive and thrive on a variety of diets. This does make knowing what to eat a bit of a challenge, but it also means that as a species, we have been able to spread across the globe. 

I think it is important to understand how dietary carbohydrate intake has changed over recent history, as this does inform the current dietary recommendations. 

Carbohydrate Intake In The 18th, 19th and 20th Centuries

During the Industrial Revolution (the late 18th and 19th centuries) carbohydrate intake made up roughly 50-75% of total calories (at least in the British Isles, where I live). The types of carbohydrates that were eaten also changed. The Industrial Revolution brought about more efficient methods for refining grains, leading to the increased availability of white flour and refined carbohydrates.

Bread remained a staple food for much of the working class, but the growing variety of foods (including more refined carbohydrates and sugar) began to influence diets, especially among the middle and upper classes. However, much of the population, particularly those in rural areas, continued to eat coarser whole grains, as refined products were often more expensive.

Carbohydrate intake also became more uniform across different social classes, with bread and other grain-based products being the central components of meals. As farming practices improved, grains became more accessible and affordable, which meant a more carbohydrate-rich diet for much of the working class.

During the late 19th century, the availability of sugar started to increase dramatically. Sugarcane plantations in the Caribbean and sugar beet cultivation in Europe led to an increase in sugar availability and consumption. Sugar, which had once been a luxury, began to be used more widely in cooking, baking, and preserving foods (such as jams).

Carbohydrate intake started to change qualitatively, with a gradual increase in refined sugars alongside more traditional starches.

In the early to mid-20th Century (1900-1950s), the increased efficiency in grain milling meant that white flour largely replaced whole grain flour in many households. As a result, the average fibre content in the diet dropped, and refined carbohydrates became a dominant feature.

White bread became a staple for many people, especially in urban areas. It was softer and considered more desirable compared to whole-grain alternatives.

The average sugar intake grew significantly during the early to mid-20th century, especially as the soft drink industry emerged and processed foods became more widely available.

It should be noted that World War I (1914-1918) and World War II (1939-1945) brought about significant changes in food availability, which impacted carbohydrate consumption. During the wars, food rationing led to reduced availability of refined products. People returned to more whole grains and root vegetables.

After the wars, the post-war boom in food production and economic growth allowed for greater consumption of refined carbohydrates, and foods became more calorie-dense as sugar and refined flour were again readily available.

The use of refined sugar continued to grow across the 20th century. It became widely used in baked goods, sweets, beverages, and other processed foods. Sugar consumption accelerated, especially in the United States and Europe, driven by the growing food industry and evolving taste preferences.

The later half of the 20th Century (1950s-2000s) saw carbohydrate intake change even more. By the 1950s and 1960s, the food industry was growing rapidly, and processed foods became more commonplace. The availability of packaged snacks, breakfast cereals, and convenience foods with high levels of refined carbohydrates increased significantly. Breakfast cereals, often fortified but laden with added sugars, became popular, contributing to a higher intake of simple sugars.

In the 1970s and 1980s, dietary guidelines promoted low-fat diets to reduce the risk of heart disease. As a result, many foods that were marketed as low-fat had added sugars to enhance flavour, leading to an increase in total carbohydrate intake.

Carbohydrate-rich foods were encouraged as part of a “heart-healthy” diet, and people were advised to avoid fats, leading to a reliance on pasta, bread, and cereals (you can read about this a bit more in our article on fat intake). This increased the overall percentage of dietary carbohydrates, though much of it was coming from refined sources.

Towards the late 20th century, rising rates of obesity, type 2 diabetes, and metabolic syndrome were increasingly linked to diets high in refined carbohydrates and sugars. The consumption of high-fructose corn syrup (HFCS) surged in the United States during this period, as it became a cheap alternative to sugar in many processed foods and soft drinks.

Towards the end of the 20th century, there was a growing awareness of the health risks associated with refined carbohydrates and added sugars. Despite this growing awareness, refined carbohydrates, added sugars, and highly processed foods still remained a significant portion of the average diet in many countries. However, average sugar consumption has been decreasing since around the year 2000 (although obesity rates are still going up). 

With this backdrop, we come to the modern-day recommendations.

Current Guidelines for Carbohydrate Intake

I am going to include a variety of health organisations and their recommendations here, including some from nations that have traditionally had a higher carbohydrate intake. This is purely to give you a rough idea of the kinds of things being recommended. After this, we can answer the question of how much carbohydrate you should be consuming. 

World Health Organization (WHO)

• Carbohydrate Intake: 55-75% of total energy.
• Added Sugars: Less than 10% of daily energy intake, with a further recommendation to aim for less than 5% for optimal health.
• Emphasis: Quality carbohydrates from whole grains, vegetables, fruits, and legumes.

United States Department of Agriculture (USDA) – Dietary Guidelines for Americans

• Carbohydrate Intake: 45-65% of total daily calories.
• Added Sugars: Less than 10% of daily calories.
• Emphasis: Whole grains over refined grains, with nutrient-dense carbohydrate sources.

European Food Safety Authority (EFSA)

• Carbohydrate Intake: 45-60% of daily energy.
• Added Sugars: No specific quantitative target, but recommends minimising.
• Emphasis: Minimum 25 grams of fibre per day from whole food sources.

National Health Service (NHS)

• Carbohydrate Intake: The NHS advises that 50% of total daily energy should come from carbohydrates.
• Added Sugars: Less than 5% of daily energy. The NHS advises limiting added sugars to 30 grams per day for adults to reduce the risk of obesity and tooth decay.
• Emphasis: The NHS recommends adults consume 30 grams of fibre per day. High-fiber foods include vegetables, whole grains, oats, and legumes. The NHS also emphasises the importance of consuming carbohydrates in the form of whole grains, starchy vegetables, and legumes. Refined carbohydrates and sugary foods are discouraged.

Japan’s Ministry of Health, Labour, and Welfare (MHLW)

• Carbohydrate Intake: In Japan, it is recommended that carbohydrates provide 50-65% of total daily calories. The emphasis is on rice, which is a staple food in the Japanese diet.
• Added Sugars: There is no strict upper limit for added sugars, but the general guidance encourages limiting processed sugars and consuming traditional food sources.
• Emphasis: Japanese dietary guidelines promote eating a variety of carbohydrate sources, including rice, vegetables, legumes, and starchy vegetables, which are traditional staples of the Japanese diet.

Note: Japan is one of the very few high-GDP nations that has managed to maintain a relatively low obesity rate, largely due to cultural, dietary, and health policy factors.

Indian Council of Medical Research (ICMR)

• Carbohydrate Intake: The ICMR recommends 55-75% of daily energy from carbohydrates, reflecting the importance of carbohydrates as the main source of energy in typical Indian diets.
• Emphasis: The focus is on whole grains, legumes, and starchy vegetables, which are traditional components of the Indian diet. Refined sugars are to be minimized.

Food and Agriculture Organization (FAO) of the United Nations

• Carbohydrate Intake: The FAO also aligns with 55-75% of daily energy coming from carbohydrates.
• Emphasis on Carbohydrate Quality: The FAO stresses the importance of consuming nutrient-dense, minimally processed carbohydrates. The guidelines discourage refined carbohydrates and sugar-sweetened beverages that provide “empty calories” with little nutritional benefit.

As you can see, there are a lot of similarities between the different organisations. 

So where does that leave us? How much carbohydrate should you eat?

How Much Carbohydrate Should You Eat?

We generally don’t like to use percentages to set carbohydrate needs, as this can lead people to under-consume fats and protein. If you have a low calorie expenditure, and thus low calorie needs, using the percentage method may mean that you are unable to actually eat sufficient protein or fats to actually cover your needs. 

Unlike protein or fats, there are no “essential carbohydrates”. Your body will simply make whatever carbohydrates it needs from other molecules within the body. So there is no lower limit to how many carbs you need to eat, technically speaking. So, it make sense to actually set the targets for protein and fats first, as there actually are essential amino acid and essential fat needs. 

Now, while you can technically get away with eating very few carbohydrates, in practice, most people would be better served by trying to eat sufficient carbs to actually optimally fuel their activity levels. 

How do we know how much carbohydrate to eat? Well, we can relate it back to our calorie needs. Those who are more active will have higher calorie requirements, and those with lower activity levels will have lower calorie requirements. 

As a result, carbohydrate intake needs are going to be different based on your caloric needs. If you have a higher calorie need, you will have a higher carbohydrate need. Similarly, if you have a low calorie need, you will have a low carbohydrate need.  

We generally set carbohydrate targets last, after protein and fat targets have been set.  So, we generally just use the remaining calories for carbohydrates. 

So if we use the theoretical example we have been using throughout this article series on how to set up the diet, with the remaining calories (866 calories), we would set our carbohydrate intake as 216g per day (866 divided by the 4 calories each gram of carbohydrates contain equals 216.5, so you can round up or down, as 4 calories really are not going to make much of a difference in the grand scheme of things). 

It should be noted that fibre does fall under the category of carbohydrate intake too, but we will discuss this in the next article.

We believe that for most people, keeping carb intake high while dieting for fat loss, and especially when trying to gain muscle, is a good idea. However, you do still need to address individual preferences here. 

Some people subjectively feel better while eating lower carbs and higher fat. So if that is you, you will have to adjust these targets accordingly. You may eat on the higher end of the fat target, and thus have fewer calories left to use up with carbs. That is perfectly fine, but we are still on the same page as we are just using whatever calories we have left after we have set our protein and fat targets as carbs. 

In general, we wouldn’t recommend going below ~50g of carbohydrates per day, unless you were specifically trying to do a ketogenic diet for medical reasons (and if this was the case, you would also lower the protein intake substantially too).

This is a pretty straightforward way to set your carbohydrate intake, and it is optimised to your actual real world situation. If you have a higher calorie need, you will have a higher carb intake. If you have a lower calorie need, you will have a low carb intake. 

You can cut out a lot of the noise around whether you should eat low carb or high carb, and instead, you just eat a calorie-appropriate diet, with sufficient protein and fats, and then whatever calories are left, you can allocate to carbs. 

Some people have a preference for lower carb or higher carb diets, and you can still account for this using this method of setting your carb intake. If you prefer a diet that is lower in carbs, you simply set your fat intake higher, and as a result, the calories left available for carbs are lower. Conversely, if you prefer a higher carb diet, you simply set your fat intake on the lower end, and thus you will have more calories available for carbohydrates. 

Quick Summary: Whatever calories you have left after you have set your protein and fat targets should be allotted to carbohydrates. Carbohydrate intake should preferentially be obtained from complex carbohydrates rather than simple carbohydrates.

Carbohydrate Distribution

Before I discuss carbohydrate quality, I want to quickly touch on the topic of carbohydrate distribution. I know there is a lot of confusion around how to actually distribute carbohydrate intake across the day. So I want to just clear things up.

Is there a best time to eat carbs? 

There really isn’t a best time for carbohydrate intake, however, there are potentially times when you want to prioritise them more. The same general approach we used with the other macronutrients applies, where you just want a fairly even spread of carbohydrates across the day. 

However, with carbohydrates, you will likely want to bias some of your intake around your workouts. You don’t need to go crazy with this, but making sure you have some carbs in the system before a workout and then restocking carbs after your workout makes sense. 

So the base is a relatively even spread, and then you just put a bit more focus on them around your workouts.

There is a degree of individuality to this, and you may find certain carbohydrate distribution patterns suit you better than others, but the only way you can figure this out is if you start from that baseline of a relatively even spread across the day. 

Very often you will see people say that carbs don’t work for them in the morning, and when you look at the meal they had it was like 95% refined carbs (i.e. something like sugary cereal and milk). This isn’t really a fair test of whether carbs work for you in the morning, because if you ate a meal of basically sugar at any time, it wasn’t going to work for you. 

To figure out what works for you, you do actually have to start from a baseline of relatively mixed macronutrient meals spread evenly throughout the day. So, spread your carbs relatively evenly across the day, potentially biasing more around your workouts, and then also using the feedback of how your energy levels are across the day to help you further refine your approach.

The body’s need for carbohydrates isn’t constant, it fluctuates based on activity level, time of day, and individual metabolic factors. There are a few key times people tend to focus on, so I just want to briefly touch on them.

Morning (Breaking the Fast): After an overnight fast, glycogen stores in the liver are partially depleted. Consuming carbs in the morning can help replenish these stores and provide energy for the day ahead. Breakfast carbs are especially important for those with busy schedules, active jobs, or morning workouts. You will see people suggest that you should skip carbs at this meal, and that can work for some people, but eating complex carbs at this meal will generally provide better energy across the day. The meal should still be a mixed macronutrient meal (i.e. protein, carbs and fats, not just carbs), and it should not predominantly be simple sugars. 

Pre-Workout: Consuming carbohydrates 1-3 hours before exercise can provide a quick source of energy, improve endurance, and enhance performance. Easily digestible carbs are generally preferred here, especially the closer to the workout you get. If you are eating 3 hours before the workout, then it probably still makes sense to focus more on complex, slow digesting carbohydrates. 

During Exercise: For prolonged workouts lasting more than 90 minutes, consuming small amounts of carbs during exercise can help to maintain energy levels and delay fatigue. This is particularly important for endurance athletes. Simple carbs make the most sense here.

Post-Workout: The post-workout window (often referred to as the “anabolic window”) is the optimal time to replenish glycogen stores and support muscle repair. Consuming carbs within 30 minutes to 2 hours after exercise is important for athletes or those engaging in regular, intense workouts (especially multiple workouts per day). The actual “anabolic window” is a bit of a myth, and you do actually have a much larger window to replenish the body after a workout, but it does still make sense to prioritise refuelling after a workout. You can make an argument for both quicker and slower digesting carbs here, and it really depends on the exact context and situation. 

Evening: While some people avoid carbs at night due to concerns about weight gain, they can be beneficial in the evening, especially for those who train later in the day. Eating carbs at night doesn’t magically cause weight gain, as you need to be in a calorie surplus for that to occur. So, you don’t need to be afraid of eating carbohydrates late at night. Eating complex carbs at dinner can also promote relaxation and improve sleep for some people. Generally, the focus should be on complex carbs.

Ultimately, carbohydrate timing is less important than people think it is. The overall diet is more important, and it is incredibly rare for someone to only eat carbohydrates on their own.

As a result, all the discussions that people have about carb timing strategies go out the window. Because a mixed meal digests very differently than just a meal of carbohydrates.

Having said that, carb timing does still matter to some extent, and you ideally want to spread your intake out relatively evenly across the day, with perhaps a little bit more of a focus on ensuring you have topped up glycogen/blood-glucose levels before a workout, and that you are replenishing them after a workout. 

It doesn’t need to be overly complicated here. 

Carbohydrate Quality

Now, to finish this article off, I just want to discuss carbohydrate quality. I have talked about simple and refined carbs, and complex carbs, but I haven’t really fleshed this out for you. I know that most people just want to know what kinds of carbs they should be eating, and don’t want to have to question whether everything they eat is the best, most optimal choice. So, the goal of this section is to just help you to better understand what higher and lower-quality carbohydrate choices look like. 

I previously mentioned that simple and complex carbs both theoretically provide 4 calories per gram, and if you focus purely on counting calories and macros, it may seem like there is no difference between the two. However, there is still good reason to reduce your consumption of simple carbs and instead focus on eating more complex carbs. 

A higher intake of complex carbs, compared to simple carbs, is highly correlated with better health outcomes and generally results in a better diet overall. We don’t need to be afraid of simple carbs (sugars), but we also generally shouldn’t be consuming them in large quantities in the diet. 

For most people, we generally advocate for something like an 80:20 rule, where 80% of your diet is from whole unprocessed foods, and then there is that 20% available for some of the more “fun” foods. This seems to work well and still results in robust health for most people, but for some people, this may need to be adjusted.

Some individuals who struggle to gain weight or are particularly active may need to eat more “fun” foods to get enough calories in, and some individuals who really struggle to adhere to their diets may struggle more when including “fun” foods in the diet (although some may struggle by excessively restricting them), so we need to be flexible.

However, I know from coaching a lot of people that you want some sort of clearer way to categorise what kinds of carbohydrates you should be eating more of and what ones you should be eating fewer of.

Unfortunately, there isn’t an easy way to do this. There are a variety of methods that have been devised to categorise carbohydrates, however, none of them is actually all that good. They all generally fall victim to assuming that you are going to be eating carbohydrates on their own. This isn’t the way most people eat, and it isn’t the way we generally recommend. 

They also all generally test the effects of the carb sources on the body in a fasting state. This makes sense, as you want to control for the variables, and don’t want a previous meal interfering with your experiment. But this creates an issue whereby you are really only testing how carbs affect the body while fasting, and this isn’t generally how most people eat carbs. For most of your meals, you will have eaten something earlier in the day, and you likely won’t be eating carbs on their own.

So, there are many issues. However, I still think it is important to at least touch on the different methods, as you will likely see them discussed.

Glycemic Index (GI):

The glycemic index (GI) is a scale that measures how quickly a carbohydrate-containing food raises blood sugar levels compared to pure glucose. Foods with a high GI (above 70) cause a rapid spike in blood sugar, while those with a low GI (below 55) have a slower, more gradual effect. 

For example, white bread and sugary drinks are high-GI foods, while lentils and sweet potatoes are low-GI options.

Scored on a scale of 0-100:

• Low GI (≤55): Slow digestion and absorption, leading to gradual blood sugar changes (e.g., whole grains, legumes).
• Medium GI (56-69): Moderate impact (e.g., sweet potatoes, some fruits).
• High GI (≥70): Rapid spikes in blood sugar (e.g., white bread, sugary snacks).

Glycemic Load (GL):

While the GI is a helpful concept, it doesn’t give the full picture. The glycemic load (GL) adds context by factoring in both the GI and the amount of carbohydrates in a typical serving size. For example, watermelon has a high GI but a low GL because it contains very few carbs per serving. This makes it less likely to cause significant blood sugar spikes despite its GI ranking.

For those looking to manage blood sugar levels, glycemic load is often a more practical measure because it reflects the real-world impact of consuming a specific portion of food. For example, a small serving of a high-GI food may have a smaller overall effect on blood sugar than a large portion of a low-GI food.

Formula: GL = (GI × carbohydrate content in grams) / 100

• Low GL (≤10): Minimal impact on blood sugar.
• Medium GL (11-19): Moderate impact.
• High GL (≥20): Significant impact.

Insulin Index (II):

A lesser-known measure, the insulin index (II), tracks how much a food stimulates insulin secretion, regardless of its carbohydrate content. Some foods, like dairy or lean meats, have a low GI but a high insulin response. This is particularly relevant for people with insulin resistance or type 2 diabetes, as managing insulin levels, not just blood sugar, can improve long-term health outcomes.

The insulin index highlights that carbohydrate quality is about more than just blood sugar spikes. Foods that trigger disproportionate insulin responses can still affect your metabolism and weight regulation, even if they don’t significantly raise blood sugar.

• Some foods (e.g., dairy) may have a low GI but a high II, stimulating more insulin than expected.

While these indexes all seem to be helpful, and in certain circumstances and for certain populations they are, they ultimately don’t actually help us know which carbohydrate sources we should be preferentially eating. 

I know what you really want is some sort of list of “good carbs” and “bad carbs”. So it is helpful to tease this apart.

“Good Carbs” and “Bad Carbs”

When people talk about “good carbs,” they’re usually referring to carbohydrates that are nutrient-dense, slow-digesting, and derived from whole, unprocessed foods. These carbs provide more sustained energy, fibre, vitamins, minerals, and antioxidants that support your body’s overall health. Examples include whole grains, fruits, vegetables, and legumes.

But what makes these carbs “good”? First, they contain fibre, which slows digestion and prevents blood sugar spikes. Fibre also supports gut health and helps you feel fuller for longer, making it easier to eat a calorie-appropriate diet and maintain a healthy weight. 

Second, “good carbs” are packed with micronutrients, such as potassium, magnesium, and vitamin C, that are essential for your body’s functions.

In contrast, “bad carbs” are typically highly processed foods with added sugars, stripped of their natural nutrients during manufacturing. These include sugary drinks, pastries, sweets/candies, white bread, and many packaged snacks. They tend to cause rapid spikes in blood sugar, followed by sharp crashes that can leave you feeling tired and hungry again soon after eating.

However, the distinction between “good” and “bad” carbs is not always clear-cut. For example, white rice and white bread are often labelled as bad carbs because they lack fibre, but they can still have a place in some diets depending on individual needs and how they are combined with other foods.

The categorisation of “good” and “bad” carbs is a useful starting point but can really oversimplify the conversation. Whole grains, for example, are widely considered “good” carbs, but not everyone tolerates them well due to gluten sensitivity or other factors. Similarly, not all “bad” carbs are inherently harmful. A sugary sports drink might be valuable for an athlete during a long workout, even though it’s high in refined sugar.

There’s also a big difference between natural sugars in fruit and refined sugars in sweets or sugary drinks. The fibre, water, and antioxidants in fruit slow the absorption of sugar, leading to a more stable blood sugar response.

The conversation over what exactly constitutes a “good carb” or a “bad carb” is a tricky one. When I discuss this with clients, I tend to favour talking about this by actually referencing specific foods. The reality is that people eat real food, not individual macronutrients. So talking in terms of food is actually much more helpful. So, I think it would be helpful to actually discuss the topic of carbohydrate quality, by actually talking about different carbohydrate sources.

Sources of Carbohydrates

Carbohydrates are an essential part of a healthy diet, providing the body with energy and supporting vital functions like brain activity and physical movement. However, as we have been discussing, not all carbohydrate sources are created equal. The quality and nutritional value of carbs can vary significantly. 

When discussing carbohydrate sources with clients, I generally start by breaking it down into 3 relatively easy-to-understand categories. 

Whole Foods: This category includes stuff like fruits, vegetables, whole grains, potatoes and legumes. These are all generally excellent sources of high-quality carbohydrates. They contain fibre, essential nutrients, and bioactive compounds that support overall health.

Processed Foods and Added Sugars: These are the primary sources of low-quality carbs in the modern diet. Examples include sugary beverages, refined snacks, and desserts. They provide little more than empty calories and are often linked to weight gain and metabolic issues.

While we could discuss this in terms of “complex carbs” and “simple carbs”, I actually prefer to discuss it in terms of “whole foods” and “processed foods and added sugars”. The reason being that when you discuss carbs in terms of complex and simple carbs, it tends to lead people to throw the baby out with the bathwater. 

They start asking questions like “are fruits bad?”

Now, not all processed foods are inherently bad, so the way I discuss it also leads to some questions. But in practice, I have found it tends to lead to better results and a more robust understanding of the diet. 

However, I don’t stop here, I then like to actually go through carbohydrate sources we want to prioritise, and carbohydrate sources we want to try and eat less of.

Carbohydrate Sources We Want To Prioritise

Fruits

Fruits are one of the best sources of carbohydrates. They provide a variety of vitamins, minerals, and antioxidants that help support immune function, skin health, and energy production. Unlike refined sugars, the carbohydrates in fruits are paired with fibre, which slows digestion and prevents blood sugar spikes.

Some of the best fruit options include:

• Berries (e.g., blueberries, raspberries, strawberries): High in antioxidants, low in sugar, and packed with fibre.
• Apples: A good source of vitamin C and fibre, especially when eaten with the skin.
• Bananas: Rich in potassium and an excellent source of quick-digesting carbs for pre- or post-workout energy.
• Citrus fruits (e.g., oranges, grapefruits): Provide vitamin C and hydration.

Fruits are versatile and can be enjoyed as snacks, added to smoothies, or paired with yoghurt or oats for a nutritious breakfast. While fruits are good, we generally want to prioritise whole fruits rather than fruit juices, which lack fibre and often have added sugars.

Vegetables

Vegetables are another excellent source of carbohydrates, particularly starchy varieties like beets, squash and carrots. Even non-starchy vegetables, like broccoli and spinach, contain small amounts of carbs along with significant amounts of fibre, vitamins, and minerals.

Some standout vegetables include:

• Beets: High in nitrates, which can improve blood flow and athletic performance.
• Carrots: A great source of fibre and antioxidants like beta-carotene.
• Winter Squash (e.g., butternut, acorn): Provides complex carbs and a variety of micronutrients.

Vegetables are incredibly versatile. They can be steamed, roasted, or eaten raw in salads. Starchy vegetables are particularly satisfying and can serve as an alternative to more dense carbs like rice, pasta or bread. This is especially beneficial when you are eating fewer calories than you ideally want to (i.e. you are eating in a calorie deficit).

Whole Grains

Whole grains are an excellent source of complex carbohydrates, which are digested slowly and provide sustained energy. They are also rich in fibre, B vitamins, iron, and magnesium. Whole grains retain all parts of the grain kernel (the bran, germ, and endosperm) which is what sets them apart from refined grains.

Great whole grain options include:

• Quinoa: A gluten-free pseudo-grain that’s also a complete protein, making it a perfect choice for vegetarians and vegans.
• Oats: High in soluble fibre (beta-glucan), which can help lower cholesterol and stabilise blood sugar.
• Brown Rice: A more nutrient-dense alternative to white rice, providing magnesium and fibre.
• Barley: Contains fibre and compounds that support heart health.
• Whole Wheat Products: Bread, pasta, and crackers made from whole wheat flour are healthier alternatives to their refined counterparts.

When choosing whole grains, look for minimally processed options and avoid those with added sugars or excessive sodium.

Legumes

Legumes, such as beans, lentils, and chickpeas, are unique in that they are both a carbohydrate and a protein source. They are rich in fibre, slow-digesting carbs, and nutrients like iron and folate. Their low glycemic index makes them particularly beneficial for blood sugar control.

Some popular legumes include:

• Lentils: A versatile and nutrient-rich option that pairs well with soups, salads, and curries.
• Black Beans and Kidney Beans: High in antioxidants and protein, perfect for heart health.
• Chickpeas: Great in salads, roasted as a snack, or blended into hummus.
• Edamame (young soybeans): A high-protein legume that can be steamed and eaten as a snack.

Legumes are not only nutritious but also budget-friendly and easy to incorporate into a variety of dishes, from stews to salads.

Nuts and Seeds

While not as carb-dense as fruits, vegetables, or grains, nuts and seeds do provide small amounts of carbohydrates along with healthy fats, protein, and fibre. I generally wouldn’t be using nuts and seeds to hit my carbohydrate goals, but they can be a nice addition.

Some carb-friendly nuts and seeds include:

• Chia Seeds: High in fibre and omega-3 fatty acids.
• Flaxseeds: Great for adding fibre and plant-based omega-3s to your diet.
• Cashews: Provide a good balance of carbs, protein, and fat.
• Pumpkin Seeds: A nutrient-dense snack with magnesium and antioxidants.

Tubers

Tubers, such as potatoes, yams, and cassava, have been dietary staples in many cultures for centuries. They are rich in complex carbs and are excellent sources of potassium and vitamin C.

• White Potatoes: Often maligned but actually nutrient-dense, especially when eaten with the skin. They are also high in resistant starch, which supports gut health.
• Yams and Purple Potatoes: Packed with antioxidants and nutrients that support brain and heart health.

Some degree of processing doesn’t inherently mean it is a worse carbohydrate source. But as a general rule, the best sources of carbohydrates are those that are as close to their natural state as possible and have undergone minimal processing. Whole fruits, vegetables, whole grains, legumes, and tubers offer the most nutritional bang for your buck. They are rich in fibre, slow-digesting carbs, and are packed with essential nutrients. 

What Carbohydrate Sources Should We Eat Less Of?

While carbohydrates are essential for energy and overall health, not all carbs are beneficial. Some sources of carbohydrates provide little to no nutritional value, can lead to rapid blood sugar spikes, and are associated with health risks such as weight gain, insulin resistance, and increased risk of chronic diseases. 

These “bad” sources of carbs are often heavily processed, stripped of their natural nutrients, and loaded with added sugars or unhealthy additives.

Sugary Beverages

Sugary drinks like sodas, sweetened teas, energy drinks, and even some fruit juices are generally not great sources of carbohydrates. They are packed with simple sugars, which are rapidly absorbed into the bloodstream, causing sharp spikes in blood sugar and insulin levels. Unlike solid food, these liquid calories don’t trigger the same sense of fullness, leading to overconsumption.

They provide a high dose of sugar with no fibre, protein, or fat to slow absorption. Over time, this can contribute to insulin resistance, weight gain, and an increased risk of type 2 diabetes.

Even 100% fruit juice, while natural, can act similarly to sugary beverages if consumed in excess because it lacks the fibre found in whole fruit.

Refined Grains

Refined grains, such as white flour and white rice, are grains that have been processed to remove the bran and germ. This process strips away most of their fibre, vitamins, and minerals, leaving behind the starchy endosperm. While they may provide quick energy, refined grains are digested rapidly, leading to blood sugar spikes and crashes.

They lack the fibre and nutrients found in whole grains, making them less satisfying and more likely to contribute to overeating. Over time, excessive consumption of refined grains has been linked to weight gain, cardiovascular issues, and type 2 diabetes.

Examples include white bread, white pasta, bagels, white rice, and many baked goods.

Packaged Snack Foods

Many packaged snacks are loaded with refined carbs and added sugars. These include crackers, chips, cookies, and snack bars marketed as “healthy.” While convenient, these foods often have minimal nutritional value and are designed to be hyper-palatable, encouraging overeating.

These snacks combine refined carbs with unhealthy fats, additives, and preservatives, creating a calorie-dense but nutrient-poor product. The lack of fibre and protein means they don’t keep you full for long, leading to a cycle of frequent snacking.

Examples include potato chips, pretzels, cheese crackers, and granola bars with added sugars.

Pastries and Baked Goods

Pastries, cakes, muffins, and donuts are a triple threat: they combine refined carbs, added sugars, and unhealthy fats. These foods are often calorie-dense and nutrient-poor, offering little more than a temporary energy boost followed by a crash.

The combination of sugar and fat in these foods can lead to overconsumption, as they’re engineered to be addictive. Regular consumption is linked to weight gain, high cholesterol, and increased risk of heart disease.

Examples include donuts, croissants, cinnamon rolls, and frosted cakes.

Even “healthier” options like bran muffins or banana bread often contain significant amounts of sugar and refined flour.

Sugary Cereals

Many breakfast cereals marketed to children and adults alike are packed with added sugars and refined grains. These cereals may be fortified with vitamins and minerals, but their high sugar content outweighs the potential benefits.

Starting your day with a sugar-heavy meal can lead to a rapid spike and crash in blood sugar levels, setting the stage for cravings and energy dips throughout the day.

Candies and Sweets

Candies and sweets are the quintessential “bad” carbs. They provide pure sugar with no accompanying fibre, protein, or fat to slow absorption. They’re also often consumed in large quantities, contributing to a significant sugar load.

High in calories and sugar, they can lead to weight gain and blood sugar imbalances. They also provide no essential nutrients, making them an empty source of energy.

Examples include gummy candies, lollipops, chocolate bars, and hard candies.

I hope you get the idea. There are some carbohydrate sources that offer you more bang for your buck, at least nutritionally. Now, just because some of these carbohydrate sources are less nutritionally dense or have lower fibre content doesn’t mean they can’t be a part of a healthy diet. 

We just don’t want to make them the cornerstone of our diet. 

We may also actually want to prioritise some of the less than optimal carbohydrate sources at certain times, like around workouts. Context matters. 

How Much Carbohydrate Should You Eat Conclusion

Hopefully that all has helped you better answer the question of how much carbohydrate you should eat. Depending on your background, you may have realised you are eating more or less than you need. But the good thing is, you can always make dietary changes. It is rare that someone will be completely stuck in a position where they can’t move their diet to be more in line with the recommendations. It can certainly be difficult to change, but it is possible.

Dietary change does just take some time and effort. If you need help with this, you can always reach out to us and get online coaching, or alternatively, you can interact with our free content.

If you want more free information on nutrition, you can follow us on Instagram, YouTube or listen to the podcast, where we discuss all the little intricacies of exercise and nutrition. You can always stay up to date with our latest content by subscribing to our newsletter.

Finally, if you want to learn how to coach nutrition, then consider our Nutrition Coach Certification course, and if you want to learn to get better at exercise program design, then consider our course on exercise program design. We do have other courses available too. If you don’t understand something, or you just need clarification, you can always reach out to us on Instagram or via email.

Paddy Farrell

www.triagemethod.com

Hey, I'm Paddy!

I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.

When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!

I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.