Carbohydrates get a bad mark in weight loss. Since it is the primary source of energy for the body, a lot of people think that low-carb/no-carb diets are how you can trick your body into taking the fat storage as its primary source of energy.
Yes, there is some truth to that. But also, there is no reason to resort to low-carb because your body does need carbohydrates to function. So, let's go through the basics of carbohydrates.
*NOTE: If your doctor/dietitian has told you otherwise, please use their opinion over mine. This is for healthy adults, so those who may have had surgery or other health problems may not be able to follow this.
Who is carbohydrates for? Everyone. Just like protein, we need it to survive.
What are carbohydrates? Carbohydrates are an organic compound (meaning they only contain Carbon, Oxygen, and Hydrogen) in the form Cm(H2O)n. The simplest form of a carb is called a monosaccharide. Two monosaccharides are called disaccharides. These are what we usually hear about: lactose, sucrose, glucose, fructose, etc.
Where do we get carbohydrates from? We get carbs from 4 different foods: starches, beans, fruits, and vegetables. Beans, fruits, and vegetables are always your good carbs (beans also have protein). Starches are where we see the separation of "good" carbs (complex carbohydrates) and "bad" carbs (simple carbohydrates). Your simple carbs are the white bread, pasta, refined sugar, and processed foods. Complex carbs are quinoa (also a complete protein), sweet potatoes, etc.
When do we need to eat carbohydrates? Honestly, you can eat carbs with every meal. People will say no fruits after 3 pm. Others will say to cut out starches entirely. I agree that fruit after 3 pm is a bad idea because it will start to ferment in your stomach because it has to wait to be digested after your big lunch/dinner. Starches though are great as long as you eat the complex version (whole wheat) and in moderation.
Why do we need to eat carbohydrates? It is true that carbs aren't an essential nutrient for humans (meaning that carbs can by synthesized by the body). The body can get most, if not all, its energy from proteins and fats. Unfortunately, your brain cannot burn fat for energy and uses glucose as its energy source. Glucose is a disaccharide which is a carbohydrate. Therefore, for proper brain function, you need to provide your body with carbohydrates.
How much carbs do we need? 45-65% of your diet should be carbohydrate based. That doesn't mean you have to eat that many starches. Again, fruits and vegetables are also considered carbohydrates so incorporate those into your diet.
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