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Are Carbohydrates Bad if You Are Not Exercising?

While carbs are important for everyone, your individual needs will vary based on the amount of exercise you do each day. To determine your needs, it's helpful to understand what carbs are, what their role is in your body and how they impact your energy levels.

  1. Why You Need Carbs

    • Carbohydrates are your body's preferred source of energy for both day-to-day activities and exercise. When consumed moderately, carbs are converted into glucose and used immediately for energy or stored in the liver and muscles as glycogen. Whole grains and dietary fiber from carbohydrates may reduce your risk for heart disease, Type 2 diabetes and obesity. Fiber from fruits, vegetables and whole grains optimizes digestive health and provides a feeling of fullness, which may prevent overeating.

    All Carbs Are Not Created Equally

    • There are two types of carbohydrates: complex and simple. Complex carbs, such as whole grains, starchy vegetables, beans and peas, often have a lower glycemic index than simple carbohydrates, which means they are slower digesting and don't create the insulin spike that simple carbs do -- but an insulin spike isn't always bad. When you need immediate energy, simple carbs provide a source of glucose that your body can quickly use. Healthy simple carbs are fruits and juices with no added sugar. Nutritionally void, simple carbs such as candy, refined grains and sugary drinks should be avoided.

    Exercise and Carbs

    • Since carbs are your main energy source, your body needs them regardless of whether you're exercising. The amount of carbs you need will depend on your activity level and training goals. The 2010 Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 60 percent of your daily diet. Carb consumption should be at the lower end of this range for sedentary people, and closer to 60 percent for those who exercise.

    What Happens When You Eat More Than You Burn?

    • The notion that carbs will make you fat is erroneous; only too many carbs will. Any macronutrient can fatten you up when consumed in excess. Once glycogen stores are restored, extra carbs are stored as fat, just as excess fats and proteins are. The key to avoiding fat gain is eating enough calories to fuel your daily activity level -- whether working out or not -- and not consuming a surplus.

    Precaution and Tips

    • Talk with you doctor before making changes to your diet or exercise. People with diabetes may have a complicated relationship with carbohydrates. If you have diabetes, speak with your physician about finding the right balance of carbohydrates for your needs.

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