Carbohydrates in the diet
Carbohydrates in your diet: what are they and how much do you need per day?
Carbohydrates are often blamed for weight gain. Yet your body needs them as an important source of energy.
The question is therefore not whether you should eat carbohydrates, but which carbohydrates you choose and how much you need per day.
In this article
How many carbohydrates do you need per day?
Everyone has different carbohydrate needs. This depends on your weight, activity level and goal. Use the calculator below to get a personalised guideline.
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What are carbohydrates?
Carbohydrates are an important source of energy for your body. They provide approximately 4 kilocalories per gram and are converted into glucose in your body.
This glucose is used as fuel for your muscles, organs and brain. When you consume more energy than you burn, some can be stored as glycogen or body fat.
Carbohydrates are found in many foods such as bread, pasta, rice, potatoes, fruit and dairy products.
What happens to carbohydrates in your body?
When you eat carbohydrates, they are broken down into glucose during digestion. This glucose enters your blood and is then used as energy for your body.
Some of the energy can be temporarily stored as glycogen in your liver and muscles. When more energy is consumed than burned, the excess can ultimately be stored as fat.
Fast and slow carbohydrates
Not all carbohydrates have the same effect on your body.
⚡ Fast carbohydrates
Quickly absorbed into your blood. Cause a rapid rise in blood sugar followed by a dip.
- Sugar
- Soft drinks
- Sweets
- White bread
- Fruit juice
🌿 Slow carbohydrates
Digested more slowly. Provide more stable energy and a longer feeling of fullness.
- Wholegrain cereals
- Vegetables
- Legumes
- Oats
- Fruit
Complex carbohydrates often contain more fibre and therefore provide a more stable energy level and better blood sugar balance.
Managing carbohydrates smartly
It is not just about the quantity of carbohydrates, but especially about the quality of the carbohydrates you eat.
Choose as often as possible:
- wholegrain products
- vegetables and fruit
- legumes
- unprocessed foods
Try to limit foods with a lot of added sugars such as soft drinks, sweets and sweet snacks.
Carbohydrates per food item
How many carbohydrates do common foods contain? The table below gives you a quick overview.
| Food item | Carbohydrates per 100g | Level |
|---|---|---|
| Sugar (granulated) | 100 g | High |
| Rice (uncooked) | 77 g | High |
| Pasta (uncooked) | 75 g | High |
| Oats | 60 g | High |
| White bread | 49 g | High |
| Wholegrain bread | 41 g | Medium |
| Banana | 23 g | Medium |
| Potatoes (cooked) | 17 g | Medium |
| Apple | 14 g | Medium |
| Svensson protein bread | < 10 g | Low |
| Carrots | 9 g | Low |
| Tomato | 4 g | Low |
| Broccoli | 4 g | Low |
| Courgette | 3 g | Low |
| Lettuce | 2 g | Low |
Low-carb alternatives for pasta
Many people try to reduce their carbohydrate intake, for example when watching their weight or wanting to better control their blood sugar. Fortunately, there are now various alternatives to classic pasta with fewer carbohydrates, such as pasta based on legumes, konjac or other fibre-rich ingredients.
Discover also our low-carb pasta and how to use it in a carbohydrate-conscious diet.
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