Carbs like that friend in high school everyone made fun of for being weird, but who turned out to be the most normal adult in your group chat. They’ve been blamed for everything from weight gain to mood swings, but they’re actually pretty important to your metabolic health in moderation.

Carbs 101: What You Actually Need to Know

Your body loves carbs the way your phone loves a full battery charge – they power everything from your morning workout to that 3 PM presentation (that you obviously nailed). But just like there’s a difference between charging your phone with a proper cable versus a sketchy gas station knockoff, not all carbs are doing the same job.

We’ve got three main players:

• Simple Sugars: The flaky friend who gives you a quick boost but leaves you crashing an hour later (looking at you, candy and juice)
• Starchy Carbs: The dependable friend who shows up with snacks and actually helps you move (sweet potatoes, quinoa, oats)
• Fiber: The friend who keeps everyone in check (the group “mom”) and makes sure you get home safely (vegetables, whole grains, legumes)

Why We Count Starchy Carbs, Not Total Carbs

That plate of broccoli? The carbohydrates in your cottage cheese or peanut butter? While there are technically carbs in all of those foods, it’s not enough to make a significant impact on blood sugar. Paying attention to “starchy carbs”, like potatoes, beans, and rice, allows you to “count carbs” without actually having to track your food intake.

At myDietitian, we only count carbohydrates in starchy carbs like:

✔ Oats
✔ Rice
✔ Quinoa
✔ Whole wheat bread, pasta, tortillas
✔ Barley, bulgur, farro
✔ Corn, popcorn
✔ Potatoes
✔ Squash
✔ Peas
✔ Corn
✔ Beets
✔ Lentils
✔ Beans, Chickpeas
✔ Edamame

Here’s what happens when you eat carbs :

• They break down into sugar (yes, even the “healthy” ones)
• Your pancreas releases insulin to scoop up the sugar and deliver to your cells
• Your muscles and liver cells get first dibs (like VIP storage units)
• Any extra gets stored as backup fuel – in your fat cells

Ideal Carb Intake

Finding your ideal carb intake is like finding the right hairstylist – what works for your friend might not work for you. Here’s what matters:

Body Composition:

• More muscle = more carb tolerance (like having a bigger gas tank in your car)
• Taller frame might need more carbs (think of it like heating a bigger house – you need more fuel)
• Men often handle more carbs than women (blame biology, like everything else)

Activity Level:

• Regular exerciser? You’ve earned those carbs (like getting a bigger data plan because you actually use it)
• Desk job? You might need less
• Athletes need more for performance (you wouldn’t enter a race with an empty tank)

Health Factors:

• Thyroid issues? You might need more carbs (your metabolism’s version of turning up the thermostat)
• PCOS or insulin resistance? Go easier on the portions (like having a finicky house alarm – small adjustments work better)
• Adrenal fatigue? Don’t go too low (your body’s like a stressed-out mom – it needs steady support)

The following chart will give you an idea of how many “starchy carbs” you’ll want to start with:

This is a starting point. For example, if you’re a man who is 6’3” and working out 4 days a week, you’ll need a lot more carbs!

Here’s how to know when it’s time to increase your starchy carb intake:

1. When you find that you’re unable to increase your weight or reps each week at the gym.
2. When you feel fatigued throughout your workouts and have a hard time recovering.
3. When you’re consistently cravings carbohydrates at the end of the day, but you know you’re already hitting your protein targets.

If any of the above occurs, it’s time to add an additional serving of starchy carbs to a meal or snack!

Making Carbs Work For You: The PHFF Way

If starchy carbs are the life of the party, and it’s important she’s surrounded by friends who will let her be herself…keep things in check.

• Protein is the friend who stops her from drunk-texting her ex (bye-bye carb cravings)
• Healthy fats are the one who makes sure her paces herself at happy hour (slowing down that sugar rush)
• Fiber is the designated driver keeping everything running smoothly, and everyone safe

Reflecting on Your Carb Intake

Take a moment to think about how many servings of starchy carbs you’re currently eating each day. Are you eating one serving, two, or more? Do you need to adjust this amount based on your activity level or how your body feels?