Carbohydrates

What are carbohydrates?
Carbohydrates are sugar molecules that are broken down down into glucose, which is the main source of energy for cells, tissues, and organs.

How much do I need?
On average, people should get 45 to 65% of their daily calories from carbohydrates, based on a 2,000-calorie diet. There are three main types of carbohydrates: sugars, starches, and fiber.

Are supplements recommended?
Most people do not need supplements. Carbohydrate supplements are recommended for endurance and high-intensity athletes, for people with certain metabolic disorders, and for some high-stress situations. Consult a health professional before taking carbohydrate supplements.

What are some good plant food sources of carbohydrates?
Some high-carb plant foods are also high in health-enhancing nutrients: Quinoa, Oats, Buckwheat, Bananas, Sweet Potatoes, Beets, Oranges, Blueberries, Grapefruit, Apples, Kidney Beans, and Chickpeas provide healthy carbohydrates and many essential nutrients.

Sources: MedlinePlus / Healthline

Some Healthy High-Carbohydrate Foods

Apple Facts

Apples are rich in simple sugars like fructose, sucrose, and glucose, but their glycemic index (GI) is low, 29–44.

Beet Facts

Beets are low in calories and a source of many nutrients, including fiber, folate and vitamin C and contain nitrates and pigments that help lower blood pressure and improve athletic performance.

Chickpea (Garbanzo) Facts

The chickpea, an annual legume, is high in protein.

Grapefruit Facts

Grapefruit is rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat.

Sweet Potato Facts

Sweet potatoes are rich in vitamin A, vitamin C, manganese, minerals, antioxidants, and fiber.

Banana Facts

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

Quinoa Facts

Quinoa’s gluten-free seeds are rich in protein, fiber, B vitamins, and minerals in amounts greater than in many grains.

Oat Facts

Oats are a powerhouse of vitamins, minerals, and antioxidants.