Quick answer: Carbohydrates are a main energy source and, as fiber, support digestion and blood sugar balance. On an anti-inflammatory diet, focus on complex, fiber-rich carbs from vegetables, fruit, nuts and seeds rather than refined grains and sugar. Many people eat roughly a third to two-thirds of calories from carbs depending on activity; personalize your intake with your provider.
Key takeaways
Carbohydrates supply glucose for energy, and fiber helps with regularity, fullness and blood sugar balance.
Simple carbohydrates are found in fruit, milk and sweets, while complex carbohydrates come from vegetables, tubers and other fiber-rich foods.
On more active days you often need more carbohydrate, and fiber-rich choices also help feed your gut microbes.
What carbohydrates do
Carbohydrates provide glucose for energy and trigger insulin, which moves glucose into cells. Fiber supports regularity, fullness and blood sugar balance.
Simple vs. complex carbs
Simple carbs (one or two sugar units) are in fruit, milk and sweets. Complex carbs (longer chains, including fiber) are in vegetables, tubers and legumes and are digested more slowly.
How much?
Needs depend on activity, size and health. More active days call for more carbohydrate. These ranges are general education, not a prescription; personalize them with your provider.
Estimating your intake
Estimate your daily calorie needs (BMR and TDEE), then choose a carbohydrate share that fits your activity. Multiply calories by that share, then divide by 4 calories per gram. Free online calculators can do the math.
Best sources
- Fruit: berries, apples, citrus, stone fruits
- Vegetables: leafy greens, cruciferous vegetables, sweet potatoes, squash
- Nuts and seeds: almonds, walnuts, chia, flax
- Legumes: excluded during the 30-day challenge, then reintroduced if tolerated
Healthy aging lens
Fiber-rich carbs feed gut microbes and can help keep blood sugar steady. See macronutrients and insulin sensitivity.
What the research shows
Large reviews have looked at which carbohydrate sources are linked with better health, and trials have tested lower-grain eating patterns.
Fiber and carbohydrate quality (Reynolds 2019, series of meta-analyses). Commissioned in part by the World Health Organization, this work combined 185 cohort studies and 58 clinical trials with 4,635 trial participants. People with the highest fiber intakes had 15% to 30% lower rates of heart disease, stroke, type 2 diabetes and colorectal cancer than those with the lowest, and the greatest benefit was seen at 25 to 29 g of fiber a day. A limitation is that most of this evidence is observational, and it applies to the general population rather than people with existing chronic disease.
Paleo vs. Mediterranean-like (Lindeberg 2007, randomized trial). 29 adults with heart disease and either glucose intolerance or type 2 diabetes followed a Paleolithic-style diet or a Mediterranean-like diet with whole grains and low-fat dairy for 12 weeks. Blood sugar response during a glucose tolerance test fell 26% on the Paleo-style diet and 7% on the comparison diet. A limitation is the small size and short length, and all participants had existing heart disease.
Strength of the evidence: The strongest evidence supports fiber-rich, minimally processed carbohydrates; evidence that removing grains entirely helps comes from small trials.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have a chronic inflammatory, autoimmune or digestive condition, or if you have diabetes, kidney disease or take medications affected by diet changes. The same is true if you are pregnant, breastfeeding, or have a history of disordered eating, or if you want a plan tailored to your labs, symptoms and goals.
See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.
Want an anti-inflammatory eating plan built for you?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
How much carbohydrate fits my activity level and blood sugar picture?
Which carbohydrate sources would suit my blood sugar and energy best?
How many servings of starchy foods would make sense for me?
Should I limit any grains, given my digestion or sensitivities?
Frequently asked questions
Are carbs bad on an anti-inflammatory diet?
No. Focus on fiber-rich, whole-food carbs.
What are the best carb sources?
Vegetables, fruit, nuts, seeds and tubers.
Are legumes allowed?
They’re removed during the challenge, then reintroduced if tolerated.
How many carbs should I eat?
It depends on activity and health; personalize it.
Sources
- Reynolds A, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet 2019. PMID: 30638909. https://pubmed.ncbi.nlm.nih.gov/30638909/
- Makki K, et al. The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host Microbe 2018. PMID: 29902436. https://pubmed.ncbi.nlm.nih.gov/29902436/
- Silva FM, et al. Fiber intake and glycemic control in patients with type 2 diabetes mellitus: a systematic review with meta-analysis of randomized controlled trials. Nutr Rev 2013. PMID: 24180564. https://pubmed.ncbi.nlm.nih.gov/24180564/
- MedlinePlus: Carbohydrates
- MedlinePlus: Dietary Fiber
- Lindeberg S, et al. A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia 2007. PMID: 17583796. https://pubmed.ncbi.nlm.nih.gov/17583796/
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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