Carbs often get a bad rap . . . but undeservingly so. The popularity of low-carb diets has in turn villainized carbohydrates, which are a crucial part of a healthy diet. They’re the fuel your body relies on to keep your brain sharp, muscles strong, and energy levels steady throughout the day.
Cutting carbs completely is like trying to run a car without gas – you’re not going to get very far. But how many carbs should you eat per day? We asked experts how to find the sweet spot that works best for you, no matter whether you’re hitting the gym, managing a health condition, or just trying to feel your best.
Experts Featured in This Article
Seema Shah is a dietitian and the owner of Seema Shah Integrative and Functional Nutrition.
Sharon Puello is a dietitian and certified diabetes care and education specialist.
The Benefits of Eating Carbs
Carbohydrates are the body’s go-to energy source, powering everything from your brain to your muscles. When you eat carbs, your body breaks them down into glucose (sugar), which your cells can either use for energy immediately or store to use later. That’s the simple explanation, but the list of the more nuanced benefits is lengthy.
According to dietitian Seema Shah, this includes everything from improved sleep to better mental and gut health to increased exercise performance to balanced hormones. “Carbohydrate intake is critical for healthy thyroid, sex, leptin, insulin, and stress hormone levels, as well as quality sleep and serotonin production, ” she explains. But perhaps most important on this list? Enjoyment of food and a better quality of life, with less restriction and more food freedom. Amen to that.
Which leads us to low-carb diets. While they may work for some people, they’re not appropriate for everyone. “Low-carb diets can be harmful long-term for women and athletes, who need to eat enough carbs to support their physiological processes,” says Shah. She notes that in female athletes, low-carb diets can create hormonal imbalances that lead to menstrual irregularities or even amenorrhea – when your period goes away completely. This can then cause loss of bone density, which increases the risk of fractures.
How Many Carbs You Should Eat Per Day
Shah recommends that most people get about 40 to 50 percent of their daily calories from carbs, about 200 to 250 grams based on a 2000-calorie diet. It may sound like a lot, but carbs do add up quickly. For reference, one cup of brown rice contains 45 grams, one cup of oats 27 grams, and one cup of quinoa 39 grams.
That being said, many people might need to consume more or less than this average range for various reasons, including managing conditions such as PCOS or type 2 diabetes, or if they’re recovering from an eating disorder, explains Shah. In the case of the former, carbohydrate requirements may be lower in order to help better regulate insulin and blood sugar levels. On the flip side, those recovering from an eating disorder or who are very physically active typically need more carbs. People in ED recovery often have a ramped-up metabolism, so their body needs more energy to help restore normal bodily functions. Similarly, athletes burn more calories during physical activity and need additional carbs to fuel their muscles and maintain energy levels.
A woman’s carbohydrate needs can also change during different life stages, says Shah. “Women who are menstruating need adequate carbohydrate intake to support healthy sex hormone production and balance,” she explains. She also notes that you’ll need more calories and more carbs if you’re pregnant in order to support increased energy expenditure and the needs of your growing baby. (The Institute of Medicine recommends pregnant women eat an additional 340 calories per day during the second trimester and an extra 450 calories per day during the third trimester.) As calorie needs increase, carbohydrate needs subsequently do as well.
Dietitian Sharon Puello notes that while carbohydrates are important during menopause, the focus shifts to protein during this life stage. “As we get older, we typically lose muscle and gain body fat, a change that often leads to some degree of insulin resistance,” she explains. (That can then lead to higher blood sugar levels.)
“At this stage of life, carbs remain a key part of the diet for maintaining quality of life and adequate energy intake, but an even greater effort should be made to include a high-quality source of protein at the same time,” says Puello. Focusing on protein intake will help support both muscle tone and healthy blood sugar levels during menopause.
The Different Types of Carbs
When it comes to carbs, not all are created equal. However, while there are different types of carbs, each plays a distinct role-and they definitely shouldn’t be labeled or pigeon-holed as “good” or “bad.” Instead, understanding how various carbs impact your body can help you enjoy a balanced approach to nutrition.
Refined or simple carbs have been heavily processed and are digested rapidly by our bodies, leading to blood sugar spikes, says Shah. Simple carbs include white bread, white rice, white sugar, and candy. They’re often demonized – but don’t need to be. As Puello explains, refined carbs do not need to be off-limits and can have a place in a balanced diet. “It’s okay to have white rice with your stew or make your sandwich with tasty sourdough bread made from white flour,” she explains. Refined carbs provide us with a quick burst of energy and can be especially helpful if you plan to be physically active.
Then we have complex carbs. “Complex carbs have a more complex structure than simple carbs and are thus broken down more slowly,” explains Shah. This means they have less of an impact on your blood sugar levels and typically keep you feeling fuller, longer. Whole grains, potatoes, sweet potatoes, beans, lentils, root vegetables, and winter squash are all examples of complex carbs. “These foods are often rich in fiber, vitamins, minerals, and phytonutrients, all of which are important for supporting good health,” says Shah, who recommends that complex carbs make up the majority of your total daily carbohydrate intake. (They’re also a better choice if you’re dealing with PCOS or type 2 diabetes, as they’re less likely to cause blood sugar spikes.)
The key takeaway: Both types of carbs can fit into a healthy eating plan, with complex carbs as the foundation and refined carbs enjoyed occasionally as part of a non-restrictive, fun diet.
The Bottom Line on Carbs
Carbohydrates are a vital macronutrient for overall health, says Shah. And women are particularly sensitive to changes in carb intake since their hormone production and balance, mood, and energy levels are so dependent on adequate carbohydrate intake, she adds.
But ultimately, it’s important to underscore that food should be about pleasure and enjoyment as much as physical health. “As a dietitian, I emphasize quality of life and enjoying foods as much as I do balance and nutrient density,” says Shah. In other words, if including more carbs in your diet could lead to less stress and an improved quality of life, that’s incredibly important to consider when deciding how many carbs to eat.
Sarah Glinski is a registered dietitian and health and nutrition writer with over six years of experience in the health and wellness industry. Her specialties include diabetes, kidney disease, cancer, gut health, and intuitive eating. She believes food is more than just nutrients and acknowledges the power food can have to heal and build community. As a nutrition professional who writes health content, Sarah uses the latest scientific research to guide her writing and recommendations. Her goal as a writer is to ensure that complex health information is made easy to understand and actionable so that more people can benefit from it.
