Carbs: Which Ones to Eat and How Much
Lentils and lollipops are both "carbs," so treating the whole category as one thing doesn't help. Here's what actually separates them.
The short version
- Carbs aren't the enemy. Quality matters far more than the category.
- Choose whole grains, beans, fruit and vegetables most of the time, and limit refined grains and sugar.
- There's no single right amount. Your needs depend on your activity, your health and what you can stick with.
The three types
- Sugars: Found naturally in fruit and milk, and added to many foods.
- Starches: Long chains of sugar, found in grains, potatoes and beans.
- Fiber: The part you can't fully digest. See fiber.
Quality is what counts
| Mostly choose | Limit |
|---|---|
| Oats, brown rice, quinoa, barley | White bread, most crackers |
| 100% whole-grain bread and pasta | Sugary cereal and pastries |
| Beans and lentils | Chips and fries |
| Fruit and vegetables | Soda, juice and sweet coffee drinks |
| Potatoes with the skin, baked or boiled | Candy and desserts |
Refined grains have had their fiber-rich bran and nutrient-rich germ stripped out. They digest quickly and they're easy to overeat. Whole grains are consistently linked to lower risk of heart disease and diabetes.
How to spot real whole grains: Check the ingredient list for "whole" as the first word, such as "whole wheat flour." Words like "multigrain," "wheat bread" and "made with whole grains" don't tell you much, and neither does a brown color.
How much should you eat?
There's no universal number. Traditional guidance has been 45 to 65% of calories from carbs, which works well for many people. Others do better with less. Think about:
- Activity. People who train hard generally need more.
- Blood sugar. Prediabetes or type 2 diabetes may be a reason to go lower. See low-carb.
- Preference. In head-to-head trials, low-carb and low-fat diets come out about even, so choose what you can live with.
Glycemic index, briefly
The glycemic index ranks foods by how quickly they raise blood sugar. It has some use, but it can mislead. Watermelon scores high but has few carbs per serving, while ice cream scores low because of its fat. Portions and the whole meal matter more. A simple rule covers most of this: eat carbs along with protein, fat and fiber, which slows their absorption.
Make carbs work for you
- Keep your portions in mind. About a quarter of your plate, or one cupped hand of rice or pasta, is a good default.
- Eat carbs with protein and vegetables instead of alone.
- Have more of them around your workouts, if you exercise.
- Save your refined favorites for when they're worth it.
Sources
This guide is general information, not medical advice. Please check with a clinician before making big changes, especially if you have a health condition, take medication, or are pregnant. Read the full disclaimer.
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