Carbohydrate Basics



Carbohydrates are a macronutrient that provides 4 calories per 1 gram. Carbs are an energy source for the body which is broken down in the body into glucose. Carbohydrates are the macronutrient that impact blood sugar the most. When carbohydrates are digested, it is used as energy or stored in the liver, muscles or fat stores.

 Carbohydrate Containing Foods:

-       Vegetables

-       Fruits

-       Starches ( ie. Potatoes)

-       Sugar

-       Juice

-       Soda

-       Cow’s Milk

-       Snacks ( crackers, cookies, ice cream, chips)


The part of a carbohydrate that is not able to be digested. Fiber is found in fruits, vegetables, whole grains, legumes, seeds and nuts. Fiber slows digestion and keeps you full, promotes regular bowel habits, promotes gut health, contributes to heart health and lower cholesterol. Fiber helps control blood sugar and the release of insulin.


The recommended daily amount of fiber is 25-38 gm/day.


 When increasing fiber in your diet always start slow and increase water consumption.

 Focus on fueling up with these types of carbs that provide our bodies with energy, vitamins, minerals, fiber, water, antioxidants:


- Non-Starchy Vegetables

-Roots and tubers ( higher starch): Potatoes, sweet potatoes, beets, parsnips, radish, carrot, turnip, jicama, yucca

-Grains + legumes as tolerated

Download our free grocery guide to help you find the best CARBS on your next shopping trip!