Macronutrients
Carbohydrates
Essential macronutrients that serve as the body's primary and preferred energy source for daily functioning and physical activity
Quick Facts
Daily Needs
45-65% of daily calories, or about 130g minimum for adults (varies by activity level, health status, and goals)
Importance
Carbohydrates are the body's primary energy source, fueling brain function, supporting physical activity, sparing protein, and providing essential fiber.
Key Functions
- •Primary energy source for the body
- •Essential fuel for the brain and central nervous system
- •Support for high-intensity physical activity
- •Protein sparing (preserving protein for tissue building)
- •Fiber provision for digestive health
- •Regulation of blood glucose
- •Fuel storage (as glycogen in muscles and liver)
- •Contribution to cellular structure
- •Immune system function and signaling
- •Flavor, satisfaction, and palatability of diet
Deficiency Signs
- •Fatigue and low energy
- •Difficulty concentrating
- •Headaches
- •Weak or suboptimal athletic performance
- •Muscle loss (when protein is used for energy)
- •Ketosis (with very low intake)
- •Bad breath (acetone smell)
- •Constipation (with inadequate fiber)
- •Nutrient deficiencies (from eliminating carb-rich plant foods)
- •Mood changes and irritability
- •Reduced immune function
- •Potential impacts on gut microbiome
Excess Signs
- •Weight gain (when excess calories are consumed)
- •Elevated triglycerides and cholesterol
- •Blood sugar dysregulation
- •Increased hunger and cravings (from high-glycemic sources)
- •Tooth decay (particularly from sugars)
- •Potential contribution to non-alcoholic fatty liver disease
- •Possible inflammation from highly processed sources
- •Displacement of other macronutrients
Best Food Sources
- •Whole grains (oats, brown rice, quinoa, barley)
- •Legumes (beans, lentils, chickpeas)
- •Fruits (berries, apples, citrus, bananas)
- •Starchy vegetables (sweet potatoes, squash, corn)
- •Non-starchy vegetables (smaller amounts)
- •Dairy products (milk, yogurt)
- •Nuts and seeds (in moderate amounts)
- •Whole grain products (bread, pasta)
- •Honey, maple syrup, dates (natural sweeteners)
Absorption Facts
- •Simple carbohydrates absorb quickly (glucose, sucrose)
- •Complex carbohydrates generally absorb more slowly
- •Fiber is partially or not absorbed, supporting gut health
- •Processing methods affect absorption rate
- •Protein and fat consumed with carbs slow absorption
- •Glycemic index measures blood sugar impact
- •Individual response varies based on insulin sensitivity
- •Timing can be strategized for athletic performance
- •Resistant starch acts more like fiber than digestible carbs
- •Exercise increases glucose uptake by muscles
Special Considerations
- •Athletes and active individuals generally need higher carbohydrate intake
- •Quality and type of carbohydrates significantly impact health outcomes
- •Fiber-rich carbohydrate sources provide additional health benefits
- •Individual tolerance varies widely
- •Medical conditions may require modified intake (diabetes, PCOS, etc.)
- •Strategic timing around exercise can optimize performance
- •Low-carb diets may be therapeutic for specific conditions
- •Cultural and personal preferences impact carbohydrate choices
- •Whole food sources generally superior to refined and processed options
- •Individual metabolic factors affect optimal carbohydrate intake
About Carbohydrates
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