Carbohydrate Calculator

Carbohydrates (carbs) are one of three primary macronutrients that provide energy, along with fats and proteins. Carbohydrates are broken down in the body or converted into glucose, and serve as the body's main source of energy. They can also be stored as energy in the form of glycogen, or converted to fat (which can also be used as a source of energy).

Types of Carbohydrates

Carbohydrates are often classified as either simple (monosaccharides and disaccharides) or complex (polysaccharides or oligosaccharides), originally to create a distinction between sugars and other carbohydrates. However, there are many foods that contain multiple types of carbohydrates, such as fruits and vegetables, which can make the classification of certain foods ambiguous. Although carbohydrates are not essential nutrients (nutrients required for normal physiological function that the body cannot synthesize), they are an efficient source of energy that can potentially reduce the risk of cardiovascular diseases, obesity, and type 2 diabetes if consumed in controlled amounts.

The three main types of carbohydrates are sugar, starch, and fiber:

• Sugars are the simplest form of carbohydrates and can be found naturally in fruits, dairy, and vegetables; they can also be found in processed form in candy, cookies, cakes, and many beverages.
• Starches are complex carbohydrates that can be found naturally in many types of beans, vegetables, and grains.
• Fibers are complex carbohydrates that can be found in fruits, whole grains, vegetables, and many types of beans. Fibers are essential for digestion.

Generally, complex carbohydrates have greater nutritional benefits than simple carbohydrates, which are sometimes referred to as "empty carbs." Added sugars, a common form of simple carbohydrates, have little nutritional value and are not necessary for survival. While the body does require some carbohydrates (which are broken down into sugar), it is not necessary to consume sugary foods to meet this need.

How Many Carbs Should I Eat?

While this estimate varies depending on a number of factors, the Institute of Medicine recommends that a minimum of 130 grams of carbohydrates be consumed daily for adults. Other sources recommend that carbohydrates should comprise 40-75% of daily caloric intake.

It is worth noting that not all carbohydrates are made equal. Certain sources of carbohydrates are better than others. For example, whole grains, vegetables, fruits, and beans are better sources of carbohydrates than white bread, white rice, and those in processed foods.

Good vs. Bad Carbs

Good carbs:

• contain a low or moderate number of calories
• are high in nutrients
• do not contain refined sugars or grains
• are high in natural fibers
• are low in sodium and saturated fats
• are low in, or do not contain, cholesterol and trans fats

Bad carbs:

• are high in calories
• are low in many nutrients
• are full of refined sugars (ex. corn syrup, white sugar, honey, fruit juices)
• are low in fiber
• are high in sodium and may contain high levels of saturated fat
• may be high in cholesterol and trans fats
• are high in refined grains (ex. white flour)