Carbohydrates: Energy, Fibre and Healthy Food Choices

Carbohydrates are one of the body’s essential macronutrients and a major source of energy. They help fuel everyday activities and support important functions, including movement, concentration, brain function and physical activity.

What Are the Main Types of Carbohydrates?

Carbohydrates can be divided into two main groups: starchy carbohydrates and sugary carbohydrates.

Starchy Carbohydrates

Starchy carbohydrates are found in foods such as:

• Bread
• Rice
• Pasta
• Potatoes
• Oats
• Breakfast cereals
• Grains

Sugary Carbohydrates

Sugary carbohydrates are present in foods and drinks including:

• Sweets
• Cakes and biscuits
• Sugary drinks
• Desserts
• Honey
• Jams

How Does the Body Use Carbohydrates?

When carbohydrates are eaten, the body breaks most of them down into glucose. Glucose is a type of sugar that the body’s cells can use for energy.

Glucose is particularly important for the brain and muscles, helping to support concentration, movement and normal body function.

How Is Excess Glucose Stored?

Glucose that is not needed immediately can be stored in the liver and muscles as glycogen. The body can access these glycogen stores when it requires short-term energy.

How Much Energy Do Carbohydrates Provide?

Carbohydrates provide approximately four calories per gram. This makes them an important source of dietary energy, although they provide fewer calories per gram than fat.

Choosing Healthier Carbohydrates

Healthy eating guidance recommends including starchy carbohydrates as an important part of a balanced diet. Wherever possible, choose wholegrain or higher-fibre options, such as:

• Wholemeal bread
• Brown rice
• Wholegrain cereals
• Wholewheat pasta
• Potatoes with their skins left on

Higher-fibre carbohydrate foods can help people feel fuller for longer and support digestive health.

Why Is Fibre Important?

Dietary fibre, which is sometimes called roughage, is important for maintaining a healthy digestive system. Good sources of fibre include:

• Wholegrains
• Oats
• Lentils
• Beans and peas
• Fruit
• Vegetables

Why Should Added Sugar Be Limited?

Foods and drinks high in added or free sugars can provide energy quickly, but they often contain fewer useful nutrients. If consumed too frequently, they may contribute to weight gain and poor dental health.

Healthy eating advice generally encourages people to eat more fibre-rich starchy foods, fruit and vegetables while limiting foods and drinks that are high in added sugar.

Carbohydrates as Part of a Balanced Diet

As a general guide, people should aim to eat at least five portions of a variety of fruit and vegetables each day as part of a healthy, balanced diet.

Carbohydrates are an important source of energy, but the type chosen matters. Selecting higher-fibre, wholegrain and less processed carbohydrate foods can support digestive health, provide useful nutrients and help maintain more consistent energy levels.