How many carbs should i consume a day

There are many health conditions associated with carbohydrates, such as obesity, diabetes, heart disease, digestive disorders, and some cancers. 

Carbs have been a hot topic for decades. You may have believed that you should reduce the amount of carbs you eat or that you should only eat carbs from certain sources. 

If you’ve wondered about what exactly carbs are, whether there really is a difference between the types, how many carbs you should eat, or how to reduce your carbohydrate intake, this article will help explain it all. 

What are carbohydrates?

Carbs are one of the three main macronutrients, along with protein and fat. When digested, carbs are broken down into glucose, which is the body’s preferred energy source. The muscles and brain specifically seek out and expect energy to come from carbohydrates, since they fuel their ability to function properly.

Your body needs more calories from carbs than any other macronutrient. They provide a great source of nutrients like B vitamins and are the only source of dietary fiber. Fiber is essential for good health. 

What is the difference between simple carbs and complex carbs?

Not all carbs are the same. There are two main categories of carbs: simple and complex. The type of carbs you eat can make a big difference in your health.

Simple carbs are made up of short molecules. The body digests these quickly and easily. Simple carbs have a high glycemic index. The glycemic index is a ranking of how much a food raises blood glucose. 

Examples of simple carbs include:

• Desserts like cookies, pastries, and cake

• Refined grain products like white rice and white bread

• Dairy products 

Complex carbs are larger molecules. They take longer to digest and be absorbed in the body. They have a lower glycemic index, meaning they do not raise blood sugar as rapidly or quickly. The energy you get from complex carbs is more long lasting. Foods with starch and fiber are types of complex carbs. 

Examples of complex carbs include:

• Whole grains

• Vegetables

• Nuts and seeds

• Beans

Some foods, like fruit, contain a mixture of simple and complex carbs. 

Which carb is the healthiest?

Complex carbs are the healthiest choice. They provide more fiber and nutrients than simple carbs. Since they take longer to digest, they can help control appetite and support a healthy weight. 

Which carbs are the least healthy?

Simple carbs are the less-healthy choice. They don’t contain as many nutrients or as much fiber and sometimes provide no fiber at all. 

Eating too many simple carbs can lead to the development of conditions like diabetes, obesity, and digestive issues.

How many carbs should you eat a day?

The dietary guidelines recommend that between 45% to 65% of the calories you eat come from carbs. This is the greatest percentage of all three of the macronutrients, which reinforces how important carbs are in your diet. 

For someone eating 2,000 calories a day, this would mean between 900 and 1,300 calories coming from carbs. This is equal to eating 225 to 325 grams of carbs per day. Ultimately, there is no one-size-fits-all answer to how many carbs you need each day. There are many factors that affect your needs, such as activity level, metabolism, age, and health conditions.

It is better to focus on eating healthy, complex carbs rather than focusing too much on a specific number. 

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GoodRx Health information and resources is reviewed by our editorial staff with medical and healthcare policy and pricing experience. See our editorial policy for more detail. We also provide access to services offered by GoodRx and our partners when we think these services might be useful to our visitors. We may receive compensation when a user decides to leverage these services, but making them available does not influence the medical content our editorial staff provides.

Health conditions and diseases most affected by carbohydrates

The carbs you eat likely play a role in the development of many health conditions, such as:

• Obesity: Excess carbs can lead to fat storage and contribute to weight gain and obesity. 

• All types of diabetes (type 1, type 2, and gestational): Here, the body either does not make or does not respond well to the hormone insulin. Not having enough insulin leads to high blood glucose levels. Since eating carbs also raises blood glucose levels, people with diabetes need to closely monitor how many carbohydrates they eat and how often.

• Cardiovascular disease: Some high-carb diets, especially those high in simple carbs, can lead to high cholesterol levels. Reducing carb intake can help improve heart health by lowering triglyceride levels, as long as simple carbs are replaced with healthy fats, lean protein, and complex carbs.

• Gastrointestinal diseases: Conditions like diverticulitis, diverticulosis, colon polyps, and even colorectal cancer are more likely in people who have low levels of fiber in their diets. Eating a diet rich in fiber can help keep your gut healthy.

• Dental caries: Sugar from simple carbs increases the risk of developing cavities or dental caries. This can lead to tooth decay and many other teeth and gum disorders.

What is considered low carb?

There is no strict definition of what is considered “low carb.” Technically, consuming anything less than 26% of calories from carbs can be considered low carb. Some other sources consider anything under 100 to 150 grams per day to be low carb. 

Which high-carb foods have lower carb alternatives? 

High carbLower carbRiceCauliflower or other vegetable-based riceTortillasEgg white tortilla or other low-carb wrapPasta noodlesNoodles made of vegetables like sweet potato, zucchini, carrotsStarchy vegetables like potatoes, peas, and cornNonstarchy vegetables like broccoli, onions, bell peppers, and asparagusFruit juiceVegetable juice, or 1 serving of whole fruitBagelsBagel thins or an English muffinBread and bunsLarge lettuce leaves for wraps or sandwich thinsWheat-based pizza crustPizza crust made out of vegetables like cauliflower and butternut squashGrain-based floursAlmond flourSoda and other sweetened beveragesWater and unsweetened drinksMost sugar-sweetened dessertsDesserts based on nuts, coconut products, or avocados without much added sugar

Should you count calories or carbs?

In most situations, it is not a good idea to count calories. This can quickly lead to disordered eating habits or eating disorders, both of which damage your health. Counting calories is also not a sustainable way to live. If you decide to count calories, it is best to do so only for a very short time, perhaps just to get a general idea of how many calories you consume on a typical day of eating. 

There are some situations where counting carbs is helpful for some people. These people include people at risk of or already diagnosed with any form of diabetes, especially those who take insulin and are tracking their blood glucose levels daily. In these cases, it can be helpful to learn what a carb portion is, which is equal to 15 g of carbs. With time and practice, you can then become familiar with how many portions of carbs are in certain foods, (i.e., a small apple = 1 carb portion, a whole english muffin = 2 carb portions) and not have to strictly count carbs forever. 

Which low-carb diets are recommended for good health?

Most people don’t need to follow strict low-carb diets. Frequent dieting can have a negative effect on metabolism and increase the risk of gaining weight in the long term, which defeats the purpose. 

Instead of feeling the need to follow a mainstream low-carb diet like the Atkins or ketogenic diet, simply focus on gradually lowering your intake of carbs in a way that is sustainable for you and your lifestyle. Start with small changes at a time to allow yourself to adapt.

The bottom line

Carbs are an essential part of a healthy and balanced diet. For most people, the type of carb you eat is more important than the quantity. Where possible, meet your carb needs with complex carbs, which also deliver key micronutrients and fiber. Complex carbs will also keep you fuller for longer and don’t raise your blood glucose levels as much. 

It is important not to focus too heavily on single nutrients like carbs. Your overall diet — including the amount and types of vitamins, minerals, protein, and fats you eat — matters a lot. It is generally best to include a balance of carbs, protein, and fat with each meal and snack rather than consuming carbs on their own. 

GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.

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