Quick recap: Macronutrients are the nutrients your body needs in large amounts for energy—protein, carbohydrates, and fats. Maintaining a diet balanced in these macros can help support or even improve your metabolism. Protein plays a significant role in muscle and tissue repair, muscle activity, the immune system, and even weight loss.
Carbohydrates are another essential macronutrient needed for energy. They serve as the body’s primary energy source, necessary for general functioning, exercise, and physical activity. Carbohydrates also play a crucial role in the structure and function of our cells, tissues, and organs. Additionally, they support gut health by acting as prebiotics, which aid in digestion.
Carbohydrates are found in sugars, fiber, and starches. During digestion, complex carbohydrates (disaccharides, oligosaccharides, and polysaccharides) are broken down into their simplest form (monosaccharides, such as glucose) by digestive enzymes. The monosaccharides are then absorbed and used as an energy source for muscles, the brain, and cells. If glucose is not immediately needed, the body converts it into glycogen, which is stored in the liver and muscles as an additional energy source. When glucose levels are low—such as between meals, while sleeping, during physical activity, or during short fasting periods—the body converts glycogen back into glucose to maintain a stable blood sugar level.
While the Recommended Daily Allowance (RDA) for protein is based on body weight, the RDA for carbohydrates is a minimum of 130 grams per day. This amount is determined by the fact that carbohydrates are the body’s primary energy source. However, this may not be ideal for everyone, which is why the Institute of Medicine recommends that 45-65% of your daily calorie intake come from carbohydrates. Individual medical conditions and nutritional health goals should also be considered. Please consult your medical team or a registered dietitian for personalized recommendations on carbohydrate and protein intake.
Some dietary trends drastically reduce or eliminate carbohydrates. While these diets can support weight loss, blood sugar control, and A1C improvement, it’s important to consider their sustainability in maintaining weight loss or health goals. Additionally, eliminating carbohydrates may lead to nutrient deficiencies, so it’s crucial to evaluate which nutrients may be lacking when cutting carbs.
Carbohydrates are found in a variety of foods, including sugars, starches, and fiber. This includes fruits, grains, beans, starchy vegetables (such as potatoes, corn, and winter squash), sugar and natural sweeteners, milk and yogurt, sweet foods and pastries, and even some vegetables. Just like protein, carbohydrates should be consumed in a balanced manner. Overeating carbohydrate-rich foods can lead to weight gain, increased blood sugar levels, and other health conditions associated with excess weight.
For those aiming to lose weight, managing portion sizes of carbohydrates can be helpful. Aim for ½ to 1 cup of grains, potatoes, beans, or corn per meal. Consider pairing fruit with protein as a snack or having yogurt or milk (if tolerated) as an alternative snack. This can also be adjusted to consuming 30-60 grams of carbohydrates per meal if you are tracking your intake.
Carbohydrates are an essential part of a balanced diet. While individual carbohydrate needs vary based on medical conditions and nutritional goals, a good starting point is the RDA minimum recommendation of 130 grams per day or 45-65% of total calorie intake from carbohydrates. For personalized guidance, consult your medical team or a registered dietitian.
Stay tuned for our upcoming article on fats!
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