Fiber Fundamentals
February 1, 2023
Carbohydrates
What are carbohydrates, and how much do we need? Explore the IFIC Carbohydrates Toolkit for guidance on carb intake, food sources and science-based answers.
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Key Messages
These these science-backed key messages to confidently answer questions and guide conversations about carbohydrates.
- What are carbohydrates? Carbohydrates are one of the three macronutrients (alongside protein and fat) and serve as the body’s primary source of energy. The body breaks down carbohydrates into glucose, which fuels your body’s cells, tissues, and organs. Glucose can be used immediately or stored in the liver and muscles for later use. Carbohydrates provide 4 calories per gram and can be broken into three main types: simple carbohydrates (naturally occurring or added sugars), complex carbohydrates (polysaccharides, also known as starches), and fiber. Foods containing carbohydrates provide energy and important nutrients, and the fiber found in carbohydrates supports digestive health, heart health, and blood glucose regulation.[1],[2]
- Where can you find carbohydrates? Carbohydrates are found in fruits, vegetables, whole grains, legumes, and dairy foods, as well as foods with added sugars. Whole grains, fruits, vegetables, beans, and legumes provide fiber, vitamins, minerals, and other beneficial compounds that support overall health.[3] Current scientific consensus emphasizes prioritizing whole grain carbohydrate sources and eating less refined grains and foods high in added sugars.
- How many carbohydrates do you need? Carbohydrate needs vary by age, activity level, and overall health. The Recommended Dietary Allowance (RDA) for adults is 130 grams per day, which reflects the minimum amount needed to supply adequate glucose to the brain. [4],[5] Broader dietary guidance recommends that carbohydrates provide approximately 45–65% of total daily calories, with an emphasis on nutrient-dense, fiber-rich choices.[6],[7]
Research
Stay informed on the latest carbohydrate developments by exploring what consumers think about everything from carbs and sugars to fiber and whole grains.
IFIC Spotlight Survey: Americans’ Perceptions Of Fiber & Whole Grains
Learn More2025 IFIC Food & Health Survey: The Full Report
Learn More2025 IFIC Food & Health Survey: A Focus On Food & Nutrition
Learn More2025 IFIC Food & Health Survey: A Focus On Dietary Guidance & Food Labeling
Learn MoreIFIC Spotlight Survey: Perceptions Of Nutrient Density, How It Impacts Purchasing Decisions & Its Connection To Health Goals
Learn MoreResources
From myths and facts to amounts and functions, we’ve collected resources addressing how carbohydrates fit in our daily lives.
A Background on Carbohydrates and Sugars
December 3, 2021
Going Low-Carb? Here’s What Your Diet Will Be Missing
January 10, 2019
Whole Grains Fact Sheet
September 23, 2019
Webinars
Sharpen your science communication skills with our IFIC Expert Webinars. All feature free CPEUs and expert-backed strategies for translating nutrition and health science clearly and confidently.
Downloads to Share
Make carbohydrate conversations easier. These tools provide evidence-based insights for you and your audiences.
Fiber Fact Sheet
Whole Grains Fact Sheet
In the News
Catch up on the latest about carbohydrates for inspiration to help shape your own conversations around this everyday ingredient.
- Food Network A Dietitian’s 7 Key Takeaways about the New Dietary Guidelines
- Restaurant Business How consumers really feel about protein and fiber
- Food Business News Consumers Seek Fiber But Lack Knowledge