Carbohydrates are one of the three macronutrients that provide energy for your body, along with protein and fat. Carbohydrates are made up of sugar molecules that are linked together in different ways. Depending on how these sugar molecules are arranged, carbohydrates can be classified into two main types: simple and complex.

Simple carbohydrates are quickly digested and absorbed by your body, and are found naturally in fruits, milk, and honey, as well as in processed foods like candy, soda, and baked goods. They are typically short chains of sugars compared to complex carbohydrates which are much longer chains of sugars & tend to be much more complex in structure (Longer as well as more branched). While natural sources of simple carbohydrates also provide vitamins, minerals, and antioxidants, processed sources are often associated with foods high in calories, fat, and additives, and low in nutrients and fiber.

Simple carbohydrates intake comes with some potential benefits: they can provide quick energy to the brain and support mood and cognitive function. And during periods of physical activity, help provide energy to working muscles.

Complex carbohydrates take longer to digest and absorb by your body, which means they can provide a steadier source of energy to the brain and muscles when compared to simple carbohydrates. Complex carbohydrates may also provide fiber, which can make you feel full and satisfied for longer – something to consider when in a weight loss phase. Fiber also can reduce your risk of mortality, cardiovascular disease, and cancer!

Complex carbohydrates are found in whole grains, legumes, vegetables, and nuts, as well as in some processed foods like bread, pasta, and cereals. Whole foods that contain complex carbohydrates also provide vitamins, minerals, antioxidants, and fiber, which can help lower your cholesterol, improve your digestion, and prevent overeating. Processed foods that contain complex carbohydrates may have less nutritional value and more additives, depending on how they are made.

The Carbon Diet Coach app allows for many different ratios of carbohydrates in a user’s diet preference setting. While there is no carbohydrate requirement for the body, carbohydrates can still help improve physical performance, especially during anaerobic, high intensity exercise, as fats can’t be used for energy without oxygen, while glucose can. As such, we do suggest that users start with a balanced diet approach, aiming to have the majority of their carbohydrates from the whole food sources. While there certainly may be room for more processed foods like candy, soda, and baked goods, whole food sources have the benefits of being satiating, are more likely to include fiber, and are more likely to contain micronutrients.

Carbohydrates can affect your health and performance, so it's important to understand them. By learning about the different types of carbs, their sources, and their effects on your body, you can decide when and how much to consume them, based on your needs and goals!