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What Are the Key Functions of

Carbohydrates?
Written by Keith Pearson, PhD, RD on November 9, 2017

Biologically speaking, carbohydrates are molecules that contain carbon,

hydrogen and oxygen atoms in specific ratios.

But in the nutrition world, they’re one of the most controversial topics.

Some believe eating fewer carbohydrates is the way to optimal health,

while others prefer higher-carb diets. Still, others insist moderation is the
way to go.

No matter where you fall in this debate, it’s hard to deny that
carbohydrates play an important role in the human body. This article
highlights their key functions.

Carbs Provide Your Body With Energy

One of the primary functions of carbohydrates is to provide your body

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with energy.
Most of the carbohydrates in the foods you eat are digested and broken
down into glucose before entering the bloodstream.

Glucose in the blood is taken up into your body’s cells and used to
produce a fuel molecule called adenosine triphosphate (ATP) through a
series of complex processes known as cellular respiration. Cells can then
use ATP to power a variety of metabolic tasks.

Most cells in the body can produce ATP from several sources, including
dietary carbohydrates and fats. But if you are consuming a diet with a mix
of these nutrients, most of your body’s cells will prefer to use carbs as
their primary energy source (1  ).

Summary One of the primary

functions of carbohydrates is to provide your body with energy.

Your cells

convert carbohydrates into the fuel molecule ATP through a

process called

cellular respiration.

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They Also Provide Stored Energy


If your body has Aenough
D V E R T I S E M Eglucose
NT to fulfill its current needs, excess
glucose can be stored for later use.
This stored form of glucose is called glycogen and is primarily found in
the liver and muscle.

The liver contains approximately 100 grams of glycogen. These stored

glucose molecules can be released into the blood to provide energy
throughout the body and help maintain normal blood sugar levels
between meals.

Unlike liver glycogen, the glycogen in your muscles can only be used by
muscle cells. It is vital for use during long periods of high-intensity
exercise. Muscle glycogen content varies from person to person, but it’s
approximately 500 grams (2  ).

In circumstances in which you have all of the glucose your body needs
and your glycogen stores are full, your body can convert excess
carbohydrates into triglyceride molecules and store them as fat.

Summary Your body can

transform extra carbohydrates into stored energy in the form of

glycogen.

Several hundred grams can be stored in your liver and muscles.

Carbohydrates Help Preserve Muscle

Glycogen storage is just one of several ways your body makes sure it has
enough glucose for all of its functions.

When glucose from carbohydrates is lacking, muscle can also be broken

down into amino acids and converted into glucose or other compounds to
generate energy.

Obviously, this isn’t an ideal scenario, since muscle cells are crucial for
body movement. Severe losses of muscle mass have been associated
with poor health and a higher risk of death (3  ).

However, this is one way the body provides adequate energy for the
brain, which requires some glucose for energy even during periods of
prolonged starvation.
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Consuming at least some carbohydrates is one way to prevent this

starvation-related loss of muscle mass. These carbs will reduce muscle
breakdown and provide glucose as energy for the brain (4  ).

Other ways the body can preserve muscle mass without carbohydrates
will be discussed later in this article.

Summary During periods of

starvation when carbohydrates aren’t available, the body can

convert amino

acids from muscle into glucose to provide the brain with energy.
Consuming at

least some carbs can prevent muscle breakdown in this scenario.

They Promote Digestive Health

Unlike sugars and starches, dietary fiber is not broken down into glucose.

Instead, this type of carbohydrate passes through the body undigested. It

can be categorized into two main types of fiber: soluble and insoluble.

Soluble fiber is found in oats, legumes and the inner part of fruits and
some vegetables. While passing through the body, it draws in water and
forms a gel-like substance. This increases the bulk of your stool and
softens it to help make bowel movements easier.

In a review of four controlled studies, soluble fiber was found to improve

stool consistency and increase the frequency of bowel movements in
those with constipation. Furthermore, it reduced straining and pain
associated with bowel movements (5  ).

On the other hand, insoluble fiber helps alleviate constipation by adding

bulk to your stools and making things move a little quicker through the
digestive tract. This type of fiber is found in whole grains and the skins
and seeds of fruits and vegetables.

Getting enough insoluble fiber may also protect against digestive tract
diseases.

One observational study including over 40,000 men found that a higher
intake of insoluble 
A D Vfiber
E R T I S E Mwas
E N T associated with a 37% lower risk of

diverticular disease, a disease in which pouches develop in the intestine

(6  ).
 Summary Fiber is a type of

carbohydrate that promotes good digestive health by reducing

constipation and

lowering the risk of digestive tract diseases.

They Influence Heart Health and Diabetes

Certainly, eating excessive amounts of refined carbs is detrimental to your
heart and may increase your risk of diabetes.

However, eating plenty of dietary fiber can benefit your heart and blood
sugar levels (7  , 8  , 9  ).

As viscous soluble fiber passes through the small intestine, it binds to bile
acids and prevents them from being reabsorbed. To make more bile
acids, the liver uses cholesterol that would otherwise be in the blood.

Controlled studies show that taking 10.2 grams of a soluble fiber

supplement called psyllium daily can lower “bad” LDL cholesterol by 7%
(10  ).

Furthermore, a review of 22 observational studies calculated that the risk

of heart disease was 9% lower for each additional 7 grams of dietary fiber
people consumed per day (11  ).

Additionally, fiber does not raise blood sugar like other carbohydrates do.
In fact, soluble fiber helps delay the absorption of carbs in your digestive
tract. This can lead to lower blood sugar levels following meals (12  ).

A review of 35 studies showed significant reductions in fasting blood

sugar when participants took soluble fiber supplements daily. It also
lowered their levels of A1c, a molecule that indicates average blood sugar
levels over the past three months (13  ).

Although fiber reduced blood sugar levels in people with prediabetes, it

was most powerful in people with type 2 diabetes (13  ).

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Summary Excess refined

carbohydrates can increase the risk of heart disease and

 diabetes. Fiber is a

type of carbohydrate that is associated with reduced “bad” LDL

cholesterol

levels, a lower risk of heart disease and increased glycemic

control.

Are Carbohydrates Necessary for These

Functions?
As you can see, carbohydrates play a role in several important processes.
However, your body has alternative ways to carry out many of these tasks
without carbs.

Nearly every cell in your body can generate the fuel molecule ATP from
fat. In fact, the body’s largest form of stored energy is not glycogen — it’s
triglyceride molecules stored in fat tissue.

Most of the time, the brain uses almost exclusively glucose for fuel.
However, during times of prolonged starvation or very low-carb diets, the
brain shifts its main fuel source from glucose to ketone bodies, also
known simply as ketones.

Ketones are molecules formed from the breakdown of fatty acids. Your
body creates them when carbs are not available to provide your body
with the energy it needs to function.

Ketosis happens when the body produces large amounts of ketones to

use for energy. This condition is not necessarily harmful and is much
different from the complication of uncontrolled diabetes known as
ketoacidosis.

However, even though ketones are the primary fuel source for the brain
during times of starvation, the brain still requires around one-third of its
energy to come from glucose via muscle breakdown and other sources
within the body (14  ).

By using ketones instead of glucose, the brain markedly reduces the

amount of muscle that needs to be broken down and converted to
glucose for energy. This shift is a vital survival method that allows humans
to live without food for several weeks. 
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 Summary The body has

alternative ways to provide energy and preserve muscle during

starvation or

very low-carb diets.

The Bottom Line

Carbohydrates serve several key functions in your body.

They provide you with energy for daily tasks and are the primary fuel
source for your brain’s high energy demands.

Fiber is a special type of carb that helps promote good digestive health
and may lower your risk of heart disease and diabetes.

In general, carbs perform these functions in most people. However, if you

are following a low-carb diet or food is scarce, your body will use
alternative methods to produce energy and fuel your brain.

 v   FEEDBACK:  

How Are Carbohydrates Digested?

Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — Written by
Ashley Marcin — Updated on June 27, 2019

Digestion process Conditions affecting digestion Bottom line

What are carbohydrates?

Carbohydrates give the body energy to go about your day’s mental and
physical tasks. Digesting or metabolizing carbohydrates breaks foods 
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down into sugars, which are also called saccharides. These molecules
begin digesting in the mouth and continue through the body to be used
for anything from normal cell functioning to cell growth and repair.

You’ve probably heard that some carbohydrates are considered “good”

while others are “bad.” But really, it’s not so simple.

There are three main types of carbohydrates. Some carbohydrates are

naturally occurring. You can find them in whole fruits and vegetables,
while others are processed and refined, and either lacking in or stripped
of their nutrients. Here’s the deal:

Types of carbohydrates

The three types of carbs are:

starches or complex carbs

sugars or simple carbs

fiber

Both simple and complex carbohydrates break down into glucose (aka
blood sugar). A simple carb is one that’s comprised of one or two sugar
molecules, while a complex carb contains three or more sugar molecules.

Fiber, on the other hand, is found in healthy carbs, but isn’t digested or
broken down. It’s been shown  to be good for heart health and weight
management.

Naturally occurring simple sugars are found in fruit and dairy. There are
also processed and refined simple sugars that food companies may add
to foods such as sodas, candy, and desserts.

Good sources of complex carbohydrates include:

whole grains

legumes

beans

lentils
peas

potatoes

Fiber is found in Amany healthy carbs such as:

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fruits
 vegetables
whole grains

beans

legumes

Consuming fibrous, complex and simple carbs from naturally occurring

sources like fruit may protect you from disease and may even help you
maintain your weight. These carbs include more vitamins and minerals.

However, processed and refined carbohydrates are high in calories but

relatively void of nutrition. They tend to make people gain weight and
may even contribute to the development of obesity-related conditions,
like type 2 diabetes and heart disease.

Daily intake

Carbohydrates should make up 45 to 65 percent of your daily calorie

intake according to American dietary guidelines.

For a person eating a standard 2,000 calories a day, this means that
carbohydrates might make up 900 to 1,300 of those calories. This figures
out to around 225 to 325 grams each day. However, your carb intake will
vary based on your individual needs.

How are carbohydrates digested?

All the food you eat goes through your digestive system so it can be
broken down and used by the body. Carbohydrates take a journey
starting with the intake at the mouth and ending with elimination from
your colon. There’s a lot that happens between the point of entry and exit.

1. The mouth

You begin to digest carbohydrates the minute the food hits your mouth.
The saliva secreted from your salivary glands moistens food as it’s
chewed.

Saliva releases an enzyme called amylase, which begins the breakdown

process of the sugars in the carbohydrates you’re eating.

2. The stomach
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From there, you swallow the food now that it’s chewed into smaller
pieces. The carbohydrates travel through your esophagus to your
stomach. At this stage, the food is referred to as chyme.

Your stomach makes acid to kill bacteria in the chyme before it makes its
next step in the digestion journey.

3. The small intestine, pancreas, and liver

The chyme then goes from the stomach into the first part of the small
intestine, called the duodenum. This causes the pancreas to release
pancreatic amylase. This enzyme breaks down the chyme into dextrin and
maltose.

From there, the wall of the small intestine begins to make lactase,
sucrase, and maltase. These enzymes break down the sugars even
further into monosaccharides or single sugars.

These sugars are the ones that are finally absorbed into the small
intestine. Once they’re absorbed, they’re processed even more by the
liver and stored as glycogen. Other glucose is moved through the body
by the bloodstream.

The hormone insulin is released from the pancreas and allows the
glucose to be used as energy.

4. Colon

Anything that’s left over after these digestive processes goes to the
colon. It’s then broken down by intestinal bacteria. Fiber is contained in
many carbohydrates and cannot be digested by the body. It reaches the
colon and is then eliminated with your stools.

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Medical conditions that affect how carbohydrates

are digested
There are some medical conditions that may interrupt the process of
digesting carbohydrates. The following list is not exhaustive and these
conditions are usually rare and genetic, meaning they’re inherited at birth.

Galactosemia

Galactosemia is a genetic disorder that affects how the body processes

the simple sugar galactose, a sugar that is part of a larger sugar called
lactose that’s found in milk, cheese, and other dairy products. It leads to
having too much of this sugar in the blood, causing complications like
liver damage, learning disabilities, or reproductive issues.

Fructose malabsorption

This condition has also been called dietary fructose intolerance. It affects
how the body breaks down the sugar fructose from fruits and vegetables,
honey, agave, and processed foods. Symptoms include:

nausea

diarrhea
chronic fatigue

Mucopolysaccharidoses

Hunter syndrome is a type of inherited disorder classified under

mucopolysaccharidoses (MPSs). It typically begins between the ages of 2
and 4 years old and is caused by a missing enzyme that doesn’t break
down carbohydrates. Physical abilities, appearance, mental development,
and organ function may all be impacted by this disorder.

Pyruvate metabolism disorders

Pyruvate dehydrogenase deficiency is a type of inherited disorder

classified under Apyruvate metabolism disorders. It causes a buildup of
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lactic acid in the bloodstream.
Symptoms may begin as early as infancy. They include:

lethargy
poor feeding

rapid breathing
poor muscle tone
abnormal eye movements

Symptoms can appear worse after carbohydrate-heavy meals.

The bottom line

The body needs carbohydrates to function properly. A diet rich in healthy
whole foods should give you enough fuel to power through your day.

Be sure to include a hefty amount of complex carbohydrates, like fruits

and vegetables — generally between 900 and 1,300 calories each day. Of
course, this amount will vary based on your height, weight, and activity
level. For your specific carbohydrate needs, it’s recommended you speak
with a dietitian.

p Other tips

Along with fruits and vegetables, fill your plate with whole
grains instead of refined grains. These complex
carbohydrate choices contain more fiber and key
nutrients, like B vitamins.
Watch for dairy products with added sugars. Low-fat milks,
cheeses, and yogurts give the body needed calcium and
protein, as well as other vitamins and minerals without the
caloric load.
Incorporate more beans, peas, and lentils into your day.
Not only do these legumes provide you with complex
carbohydrates, but they also boast impressive amounts of
protein, folate, potassium, iron, and magnesium without a
lot of fat.
Read your labels. Always be on the lookout for added
sugars, especially in processed foods. You should aim to

get fewer
A D Vthan 10
ERTISEM E N Tpercent of your calories each day from

added sugars or simple carbohydrates.

Last medically reviewed on June 27, 2019

 9 sources

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