Carbohydrate Calculator

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What are Carbohydrates?

Carbohydrates (carbs) are one of three primary macronutrients that provide energy, along with fats and proteins. Carbohydrates are broken down in the body or converted into glucose, and serve as the body’s main source of energy. They can also be stored as energy in the form of glycogen, or converted to fat (which can also be used as a source of energy).

Types of Carbohydrates

Carbohydrates are often classified as either simple (monosaccharides and disaccharides) or complex (polysaccharides or oligosaccharides), originally to create a distinction between sugars and other carbohydrates. However, there are many foods that contain multiple types of carbohydrates, such as fruits and vegetables, which can make the classification of certain foods ambiguous. Although carbohydrates are not essential nutrients (nutrients required for normal physiological function that the body cannot synthesize), they are an efficient source of energy that can potentially reduce the risk of cardiovascular diseases, obesity, and type 2 diabetes if consumed in controlled amounts.

The three main types of carbohydrates are sugar, starch, and fiber:

• Sugars are the simplest form of carbohydrates and can be found naturally in fruits, dairy, and vegetables; they can also be found in processed form in candy, cookies, cakes, and many beverages.
• Starches are complex carbohydrates that can be found naturally in many types of beans, vegetables, and grains.
• Fibers are complex carbohydrates that can be found in fruits, whole grains, vegetables, and many types of beans. Fibers are essential for digestion.

Generally, complex carbohydrates have greater nutritional benefits than simple carbohydrates, which are sometimes referred to as “empty carbs.” Added sugars, a common form of simple carbohydrates, have little nutritional value and are not necessary for survival. While the body does require some carbohydrates (which are broken down into sugar), it is not necessary to consume sugary foods to meet this need. Complex carbohydrates such as fiber-rich fruits and vegetables, whole grains, legumes, and others, also provide carbohydrates the body can use for energy to function, along with many other nutrients it can use. Complex carbs are also digested more slowly, allowing a person to feel full for longer periods of time, which can help when trying to control weight. On the other hand, foods comprised of mainly simple carbohydrates such as soda, cookies, juice, and other baked goods, often have large amounts of sugars and fats, which may potentially lead to weight gain and diabetes since they tend to be easier to consume in excess.

Weight Loss Tips:

• Eat more protein to help with satiety and muscle mass.
• Increase your fiber intake to help with digestion and satiety.
• Drink plenty of water to help with hydration and appetite control.
• Aim for 1.5-2 grams of protein per kilogram of body weight per day.
• Aim for 2-3 grams of fiber per kilogram of body weight per day.

Sample Low-Carb Meal Plan:

• Breakfast: Scrambled eggs with spinach and avocado.
• Lunch: Grilled chicken breast with roasted vegetables.
• Dinner: Baked salmon with cauliflower rice and green beans.