If you’re reading this article, you hopefully understand that carbs are not the enemy—your body needs them. There are only three macronutrients, and all three—protein, fats, and carbohydrates—play important roles in overall health and performance.
I’ve been on a fitness journey for around 20 years, and I’ve seen countless diet trends come and go. But one thing that never changes is the importance of carbs in fueling your body. Whether you’re lifting heavy weights, running long distances, or just trying to stay energized throughout the day, choosing the right carbs makes all the difference. It’s not about cutting carbs but choosing healthy ones in the right amount to support your goals.
Let’s cut through the confusion and talk about what actually works.
Simple vs. Complex Carbs – What’s the Difference?
You’ve probably heard people say, “Simple carbs are bad, and complex carbs are good.” The distinction is not that black and white, but it’s important.
- Simple carbs digest quickly, causing rapid spikes in blood sugar. Think white bread, candy, fruit juice, soda, and table sugar.
- Complex carbs digest more slowly, providing steady energy. These include whole grains, legumes, vegetables, and fibre-rich foods.
Simple carbs aren’t all bad—fruit, for example, contains natural sugars but also comes packed with fibre, vitamins, and antioxidants. The real problem? Ultra-processed foods with added sugars lead to blood sugar crashes, cravings, and fat gain over time.
Minimize Sugar Intake
If you feel sluggish, hungry all the time, or struggle with energy crashes, excessive sugar might be the culprit.
The average person eats way more added sugar than necessary—often without realizing it. It sneaks into everything: flavored yogurts, sauces, cereals, and even so-called “healthy” snacks.
The result? Spikes in blood sugar followed by crashes that leave you tired and craving more sugar. Over time, this cycle contributes to weight gain, insulin resistance, and even chronic conditions like type 2 diabetes.
So, what should you do? Simple:
- Cut down on processed foods.
- Read labels—watch for “hidden” sugars under names like glucose syrup, maltose, or dextrose.
- Prioritize whole foods over packaged snacks.
How Many Carbs Should You Eat?
Carbs are essential, but how much you need depends on your activity level, goals, and metabolism.
You don’t need to obsess over every gram, but understanding these numbers helps you structure meals to support your lifestyle.
| Activity Level | Carbohydrate Intake (% of daily calories) |
|---|---|
| Sedentary individuals | 40-50% |
| Active individuals | 50–60% |
| Endurance athletes | 60–70% |
For context, if you eat 2,500 kcal per day and aim for 50% carbs, that’s about 312 grams of carbs per day (since 1g of carbs = 4 kcal).
The table below illustrates how macronutrient needs vary significantly based on factors such as activity level, gender, and body size. From a sedentary office worker to a highly active endurance athlete, the differences can be substantial:
| Profile | Daily Caloric Needs | Carbohydrate Intake (grams) |
|---|---|---|
| Sedentary Office Worker (Female, 60 kg) | 1,800 kcal | 180–225 g |
| Moderately Active Individual (Male, 75 kg) | 2,500 kcal | 250–312 g |
| Highly Active Athlete (Male, 85 kg) | 3,500 kcal | 437–525 g |
| Endurance Athlete (Female, 65 kg) | 3,000 kcal | 450–525 g |
Best Carbohydrates for Energy
Quinoa – High in protein and fiber, making it a balanced carb choice.
- Oats – Provide slow-releasing energy, fiber, and essential nutrients like iron and magnesium.
- Brown Rice – A great source of complex carbs and fiber for long-lasting energy.
- Bananas – Ideal for quick energy before a workout, rich in potassium.
- Sweet Potatoes – Packed with fiber and antioxidants, offering steady energy release.
Best Carbohydrates for Performance
- White Rice – Quickly digesting, perfect for post-workout glycogen replenishment.
- Whole Grain Pasta – A steady energy source, especially useful for endurance athletes.
- Legumes (Lentils, Chickpeas) – Provide both protein and complex carbs for sustained performance.
- Berries – Rich in antioxidants, aiding recovery and reducing inflammation.
- Whole Grain Bread – A balanced source of fiber and carbohydrates for athletes.
Best Carbohydrates for Fat Loss
- Leafy Greens (Spinach, Kale) – Extremely low in calories, high in fiber, and nutrient-dense.
- Berries (Blueberries, Strawberries) – Low in sugar and high in antioxidants.
- Zucchini & Squash – Great pasta substitutes with minimal calories.
- Cauliflower Rice – A lower-carb alternative to regular rice.
- Legumes – Provide fiber and protein to keep you full longer.
Should You Avoid Bread and Pasta?
You don’t have to cut out bread or pasta completely, but making them the foundation of your carb intake isn’t ideal. They spike blood sugar faster and don’t keep you full as long as whole, unprocessed carb sources. If you love pasta, go for versions made from chickpeas or lentils—they pack in extra protein and fiber, making them a better option.
Final Thoughts
Carbs aren’t the enemy. The key is choosing ones that fuel your body properly and support your long-term health and fitness goals.
Instead of loading up on refined grains and sugar-laden foods, focus on nutrient-dense options like rice, potatoes, fruits, and sweet potatoes. These provide steady energy, improve digestion, and help sustain optimal performance.
A good approach is to tailor your carb intake to your activity level—prioritize complex carbs for lasting energy and incorporate simple carbs strategically around workouts when quick fuel is needed. Pay attention to portion sizes and listen to your body’s hunger cues.
Remember: it’s not about cutting carbs, but about choosing the right ones in the right amounts for your specific needs. Fuel your body wisely and carbs will become your good friend.
References
Slavin, J. (2013). Carbohydrates, dietary fiber, and health. Nutrition Reviews, 71(7), 482-492.
Burke, L. M., & Hawley, J. A. (2018). Carbohydrate availability and training adaptation: effects on cell metabolism. Exercise and Sport Sciences Reviews, 46(1), 15-22.
Ludwig, D. S. (2016). The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA, 300(23), 2742-2753.
Jeukendrup, A. E. (2014). Periodized nutrition for athletes. Sports Medicine, 44(S1), S5-S12.
