Nutrition Basics: Carbohydrates

Nutrition is a crucial factor on the path to any desired goal. A properly balanced diet supports more effective training, better physical condition, and improved appearance. I’ve noticed that most people are quite uneducated when it comes to proper nutrition. It’s not just about meeting your daily caloric needs—it also matters where those calories come from. Food is made up of three groups of chemical compounds used by the body for energy, building, and protection: carbohydrates, proteins, and fats. Additionally, alcohol contributes to total caloric intake, as it also releases energy during metabolism. Beyond energy-producing nutrients, vitamins and minerals play an essential role in metabolic health.

Carbohydrates

Carbohydrates are the body’s primary energy source because they are the easiest and fastest to digest and convert into energy. The main fuel for the body is carbon, and in its simplest form—glucose—it is transported via the bloodstream to cells for energy. Carbohydrates provide 4 kcal per gram when metabolized.

Types of Carbohydrates

Chemically, carbohydrates are known as saccharides or sugars and are divided into:

• Monosaccharides: Single sugar molecules, the building blocks of all other carbohydrates. All carbs break down into monosaccharides during digestion. Examples: glucose and fructose.

• Oligosaccharides: Contain 2–10 sugar units. Disaccharides, such as lactose and sucrose (white table sugar), fall into this group.

• Polysaccharides: Complex carbohydrates with large molecular structures. They act as energy reserves (glycogen, starch) or structural elements (cellulose in plants, chitin in arthropods).

Carbohydrates in the Diet

Carbohydrates are the first source of energy used by the body. They enter the bloodstream as glucose. The richer the food is in simple sugars, the quicker it’s absorbed and used as fuel. If energy isn’t needed at that moment, excess glucose is stored as fat. That’s why it’s important to consume slow-digesting carbs that release energy gradually, avoiding blood sugar spikes and potential health issues.

Simple sugars are found in sweets and are often hidden in other foods to enhance flavor. While fructose is a simple sugar found in fruit, it must first be processed by the liver before becoming glucose, resulting in a slower energy release compared to, for example, sucrose. For quick recovery after exertion, simple sugars are useful.

The optimal dietary choice is complex carbohydrates, mainly in the form of starch—found in brown rice, oats, whole grains, and various vegetables. These foods are also high in fiber (cellulose), which, though indigestible, improves digestion and overall nutrient absorption.

In essence:

• All carbs (except fiber) eventually become glucose in the blood.

• The speed of conversion determines how fast energy is released.

• The body doesn’t like energy surplus.

How Much Carbohydrate Do You Need?

How many carbs should you consume to avoid either storing fat or breaking down muscle tissue? Just enough. The game with carbohydrates is tricky—every surplus turns into fat, and every shortage can damage the body. In general, less is better, because the body can survive without carbs by converting other nutrients into energy. Carbs should support current or upcoming energy expenditure—not be consumed when “engines are shutting down,” like in the evening or before bed. Ideally, carbohydrates should make up 40–50% of total caloric intake.

The Carbohydrate Civilization

Life on Earth is carbon-based, and since humans convert carbohydrates into energy, carbs have shaped the fate of civilizations. During the hunter-gatherer era, diets were low in carbohydrates (mostly from fruit), and high in fats and proteins—this is known as the paleo diet. Once humans began cultivating grains and settled into a sedentary lifestyle, their diet shifted toward carb-heavy foods. The rise of civilization followed this dietary change, and we can safely say that modern civilization is a carbohydrate civilization.