The Benefits of Carbohydrates: Fueling Health and Everyday Life

Carbohydrates are one of the 3 macronutrients essential to human nutrition alongside protein and fat. Despite common misconceptions about carbohydrates being fattening, they play a critical role in health, performance and metabolic function, especially when the right types are chosen.

Carbs provide the body’s preferred energy source

At the most basic level, carbohydrates are the body’s primary fuel source.  When digested, carbs break down into glucose, the main sugar the body uses for energy. Glucose is especially important for:

1. Brain function - the brain relies on glucose as a preferred fuel source.

2. Muscle contraction and physical activity - muscles use glucose and glycogen stores for movement and exercise.

  This is why a diet adequate in carbohydrate intake supports both daily functioning and higher intensity activities - from walking the dog to weight training. Carbohydrates spare muscle tissue too. If your body does not have enough carbohydrates then your body will break down muscles to make up the deficit needed.  Carbohydrates spare muscle tissue. 

Carbs support digestive health

Some carbohydrates are also high in fiber and have several benefits.

1. Promote regular bowel movements by adding bulk and helping food move through the digestive tract.

2. Feeds beneficial gut bacteria, supporting a diverse microbiome. These microbes produce short chain fatty acids which help maintain intestinal health and reduce inflammation.

Fiber from whole plant foods such as whole grains, legumes, fish and vegetables, are especially important because it helps regulate digestion and contribute to long term gut and metabolic health. 

Carbohydrates help maintain stable blood sugar levels

Complex carbohydrates like whole grains and legumes, digest more slowly than simple sugars, leading to a steady release of glucose into the bloodstream.  This can - 

1. Prevent rapid spikes and crashes in blood sugar

2. Support steady energy levels throughout the day

3. Reduce cravings and support appetite control.

Carbs can help with weight management

Because carbohydrates, particularly those high in fiber, promote satiety, they can support healthy weight management. Fiber slows digestion and helps people feel satisfied longer, reducing overeating.

Plus many carbohydrate rich foods like fruits, vegetables and whole grains are nutrient dense but relatively low in calories, making them great staples in a balanced eating pattern.  

Carbs influence gut brain and mental health pathways

Emerging research suggests that complex carbohydrates and fiber play a role in gut microbiome health and because the gut and brain communicate closely, this can influence mood and cognition. A healthy gut ecosystem, supported by fermentable fibers, produces short chain fatty acids that may have anti-inflammatory effects and help regulate mood and stress responses.

That said, the quality of carbohydrates matters. Diets high in refined sugars and low-quality carbs can be linked with negative effects on mood and energy levels, especially when consumed in excess.

Quality matters - choose whole, plant based sources

Not all carbohydrates are created equal. While refined sugars and highly processed carbs, such as pastries, cake, pretzels,  may contribute to metabolic issues when consumed in excess, whole-food carbohydrate sources — such as:

• Whole grains (like oats, quinoa, and brown rice)

• Legumes (beans, lentils, peas)

• Fruits and vegetables

…provide fiber, vitamins, minerals, and phytonutrients that contribute to overall health and disease prevention.

Carbs are not just a source of calories - they are essential for energy, digestion, metabolic balance and even brain function. Focusing on quality carbs especially those rich in fiber and micronutrients can help you feel better, perform better and support long term health. 

References

1. Clemente-Suárez VJ, Mielgo-Ayuso J, Martín-Rodríguez A, Ramos-Campo DJ, Redondo-Flórez L, Tornero-Aguilera JF. The Burden of Carbohydrates in Health and Disease. Nutrients. 2022 Sep 15;14(18):3809. doi: 10.3390/nu14183809. PMID: 36145184; PMCID: PMC9505863.

2. Hermann, Janice. "Carbohydrates in the diet". OSU Extension. 2025, July.