In our last post, we looked at the three building blocks of everything we eat: carbohydrates, fat, and protein. This time, we are zooming in on the first one: carbohydrates.

Carbs get talked about a lot, and not always accurately. So let's keep it simple and look at what they are, what they do for your body, and where you find them.

What are carbohydrates?

Carbohydrates are the sugars, starches, and fibre in food. When you eat them, your body breaks most of them down into a simple sugar called glucose, which it uses for energy.

You will often hear carbs described in a few groups:

  • Sugars: found naturally in fruit and milk, and added to things like baking, candy, and soft drinks.
  • Starches: found in foods like potatoes, rice, bread, pasta, oats, and corn.
  • Fibre: the part of plant foods your body does not fully digest.

What do carbohydrates do for your body?

  • They are a main source of energy. Glucose is the fuel your muscles use, and it is the preferred fuel for your brain.
  • They can be stored for later. Your body stores some glucose in your liver and muscles, so it has a reserve to draw on between meals and during activity.
  • Fibre supports digestion. It helps keep things moving through your gut and can help you feel full after a meal.

Where do you find them?

  • Grains and grain products: bread, rice, pasta, oats, cereal, crackers
  • Starchy vegetables: potatoes, sweet potatoes, corn, peas, squash
  • Fruit: apples, bananas, berries, oranges
  • Beans and lentils (these also bring protein and fibre)
  • Milk and yogurt (these contain a natural sugar called lactose)
  • Sweets and baked goods: cookies, pies, candy, juice, and soft drinks

Not all carbs look the same

A bowl of oatmeal, a slice of white bread, and a piece of pie are all carbohydrate foods, but they arrive in your body very differently. Foods that still have their fibre (like whole grains, fruit, beans, and vegetables) tend to be digested more slowly. Foods that have been refined or sweetened tend to be digested faster.

Neither one is "good" or "bad." They just behave differently, and they fit differently into a day of eating.

A Thanksgiving plate check

Look at the table in front of you today. The mashed potatoes, stuffing, rolls, cranberry sauce, corn, and pumpkin pie are all carbohydrate foods. Even the squash and the carrots count. It is a lot of carbs on one plate, and that is part of what makes a holiday meal feel so filling and comforting.

A few questions to sit with

  • Which carbohydrate foods show up most often in your week?
  • Do they tend to come with their fibre (fruit, vegetables, beans, whole grains) or without it?
  • Do you notice how you feel after meals that are mostly carbs compared to meals that include protein and fat as well?

You do not need to change anything. Just notice. Understanding what is on your plate is the first step.

Coming up next

In our next post, we will look at fat: what it is, why your body needs it, and where it hides in the foods you eat every day.

This post is general education and is not a substitute for personal medical or nutrition advice. If you have a health condition, including diabetes, or specific dietary needs, please speak with your healthcare provider.