To start, let’s establish a bit of science. Carbohydrates are molecules composed of carbon, hydrogen, and oxygen atoms. 

Since hydrogen’s ratio to oxygen atoms in carbohydrates is usually the same as the water, they are called carbo+ hydrates as in watered carbons.

Carbs give us 4 calories per gram and, along with fats, are a major energy source for the body—especially for our brain, which primarily runs on glucose. And by the way, carbs also play a vital role in ‘sparing’ protein, allowing it to focus on crucial tasks like building muscle and producing hormones.

Carbs are either simple or complex.

• Simple Carbs have one or two sugar molecules, like monosaccharides or disaccharides.

• Complex Carbs have multiple sugar molecules, including polysaccharides, and also include fiber, a type of complex carb that’s crucial for digestion and overall health.

Now, here’s the key: the amount of carbohydrates you eat should be based on your food choices, your dietary habits, and how much animal-based food you consume.

As a holistic nutritionist, I recommend a plant-forward diet—not plant-based, but plant-forward.

This approach doesn’t box you in with strict labels, but it does mean that plants make up a big part of your diet. Why? Because plants provide essential nutrients that animal-based foods often don’t. A balanced diet, in my opinion, should be at least 80% plant-based.

Plant-based foods naturally contain starch and fiber, so a plant-forward diet means your diet will contain carbs.

Focus on getting 90% of your carbs from nutrient-dense sources:

• Legumes: Beans, lentils, chickpeas

• Whole Grains: Oats, millets- bajra, ragi and jowar. 

• Vegetables: Tons of different colour non-starchy veggies both raw and cooked. 

However keep your fruit intake moderate, at about 1-2 pieces per day, depending on your health markers like HbA1c.

Does this mean skipping the pizza, burger, or pasta? Ideally, yes. These are generally low in nutrients and high in simple carbs, which can disrupt your blood sugar levels and lead to health issues. Instead, choose carbohydrates that arehigh in fiber, vitamins, and minerals.

Fast foods like pizzas, burgers, cakes, pastries, and sugary drinks are loaded with simple carbs that have been stripped of their nutrients.

They cause blood sugar spikes, which can disrupt hormone balance over time.

Here’s how it works: whole grains, for example, have three parts:

1. Bran – High in fiber, B vitamins, and antioxidants
2. Germ – Contains B vitamins, protein, minerals, and healthy fats
3. Endosperm – Primarily carbohydrates

When grains are refined (like in white rice or white flour), the bran and germ are removed, leaving mostly starch.

This refined starch breaks down quickly, leading to a rapid rise in blood sugar and a spike in insulin. When you regularly eat refined carbs, it can lead to insulin resistance, and eventually, Type-2 diabetes.

It doesn’t really matter how many grams of carbs you eat each day, 100g, 200g, or 300g.

What matters most is your food choices.

Prioritize whole, functional foods like legumes, whole grains, and vegetables, get most of your carbs from these three categories and limit refined foods like white bread, pasta, and sugary snacks. These refined carbs have given carbohydrates a bad name, but by focusing on nutrient-dense options, you’ll get the benefits without the downsides.

If you still have any questions about carbohydrates, ask me in the comment box below. Thanks you for your time! If you found value in this video, don’t forget to subscribe. Stay healthy, stay fabulous!