Carbohydrates are one of the most talked-about and often misunderstood parts of our diet. For some, they’re seen as essential fuel. For others, something to avoid altogether.
The reality sits somewhere in between.
Healthy carbohydrates play an important role in supporting energy, focus and day-to-day functioning (Food and Agriculture Organization). But like most aspects of nutrition, it’s all about moderation – how much you eat, what types you choose, and how they fit into your overall diet. Understanding how to eat carbs in a healthy way is key to moving away from restrictive thinking and towards a more practical, sustainable way of eating.
Changing the way we think about carbs
It’s easy to label carbohydrates as the problem, especially with the rise of low-carb and restrictive diets. But removing or drastically reducing them isn’t always necessary or sustainable for most people.
In South Africa, carbohydrates are a staple in everyday meals like pap and magwinya. For many people, they are affordable, familiar and part of daily life.
A big part of the confusion is that very different foods are grouped together as “carbs”, even though they don’t offer the same nutritional value. This makes it harder to know what to include more often, and what to be more mindful of.
Simple vs complex carbohydrates
Carbohydrates are often grouped into two main types: simple and complex carbohydrates. The difference lies in their structure, which influences how the body processes them and how quickly energy is released.
Simple carbohydrates are broken down quickly, leading to a faster release of glucose into the bloodstream. This can provide a quick source of energy, but is often followed by a drop in energy levels soon after. Foods such as sugary snacks and sweetened drinks that contain high levels of fructose and sucrose are common examples.
Complex carbohydrates have a more structured form and are typically digested more slowly. This results in a more gradual release of energy, helping to support sustained energy levels and improved satiety. Whole grains, legumes and fibre-rich foods are good examples of complex carbohydrates (Harvard T.H. Chan School of Public Health).
Both types of carbohydrates have a place in the diet. The key is understanding how they are used. Quick-release carbohydrates may be useful in situations where immediate energy is needed, such as before or during physical activity. Slower-digesting carbohydrates are more suitable for supporting steady energy throughout the day.
Including a variety of carbohydrate sources can help meet different energy needs, rather than relying too heavily on one type alone.
Refined vs whole grains
While simple and complex carbohydrates describe how carbohydrates are structured and how the body processes them, refined and whole grains describe how those foods are prepared.
In many cases, whole and refined carbohydrates tend to fall into the complex category, while highly refined options are often simpler in structure. However, the two don’t always align perfectly, which is why it’s helpful to understand both ways of looking at carbohydrates.
A bowl of sugary cereal and a bowl of oats may both be carbohydrates, but they don’t look or function the same in everyday meals. Refined carbohydrates have less fibre as much of the natural structure has been removed. Foods like white bread and sugary cereals are common examples.
Whole food options, such as oats, brown rice, whole wheat products, beans and lentils, retain more of their fibre and nutrients. This makes them a more nutrient-dense choice and often a better option to include more regularly.
Rather than needing to remove carbohydrates altogether, this is where small shifts can make a difference: Choosing whole food options more often, while still keeping meals familiar and practical.
Getting portion sizes right
One of the most practical ways to improve how carbohydrates fit into your diet is through carbohydrate portion control. In many meals, carbohydrates take up most of what you’re eating. While this is common, it can make it harder to create variety, especially if there isn’t enough fibre or protein served alongside it. For example, a meal that is mostly rice or pap with very little else may leave you feeling full initially, but not satisfied for long. Adding vegetables, beans, lentils or a source of protein can change how that meal feels, both in terms of fullness and energy levels throughout the day.
A helpful way to think about this is how your plate comes together overall. Carbohydrates can still form part of the meal, but they shouldn’t be doing all the work. When paired with vegetables and a source of protein, the meal tends to feel more satisfying.
This approach makes it easier to build more balanced meals with carbohydrates, while still keeping it familiar and easy to put together. It’s about creating a meal plan that feels realistic and easier to stick to over time (South African Food-Based Dietary Guidelines).
Why fibre makes such a difference
Fibre is one of the simplest ways to improve how your body responds to carbohydrates. Foods high in fibre, such as vegetables, fruits, legumes, whole grains, nuts and seeds, can help support this. It helps slow down digestion, which means energy is released more gradually rather than all at once. It can also keep you feeling fuller for longer, which can make a noticeable difference in how satisfied you feel after a meal – key fibre intake benefits that support overall health (Harvard T.H. Chan School of Public Health; British Nutrition Foundation). This is one of the key reasons why meals that include fibre tend to feel more satisfying and support steadier energy levels throughout the day.
Despite this, many people still don’t get enough fibre in their daily diet. That’s why increasing fibre intake (PDF 88.6 MB) is such a key part of building a healthier way of eating, and why it’s often recommended as part of a healthy diet in South Africa (World Health Organization; South African Food-Based Dietary Guidelines).
Small ways to improve fibre intake
You don’t need to completely change the way you eat to see a difference. In most cases, it comes down to building on what you already have. A few simple ways to increase fibre intake include:
- Swapping refined grains for whole options, like brown rice or whole wheat bread
- Mixing lentils or beans into staple dishes like stews, curries or mince
- Leaving the skin on foods like potatoes where possible
- Adding a handful of vegetables like spinach, carrots or peppers into everyday meals
- Including a side of vegetables or salad with your main meal
- Snacking on fruit instead of foods containing a lot of sugar
- Adding seeds or nuts, like chia seeds or almonds, to yoghurt, oats or salads
- Choosing high-fibre breakfast options like oats or whole grain cereals
These types of changes focus on improving the quality of carbohydrates, rather than removing them entirely.
Why the same approach doesn’t always work
How carbohydrates are used in the body can also depend on how active you are. On more active days, your body may rely more on them for energy. On quieter days, how your meals are balanced becomes more important, especially making sure you’re including fibre, protein and other nutrients. This is why the same approach doesn’t always work every day.
Small changes that make a real impact
In the end, it comes down to small shifts, like paying attention to portions, choosing better-quality carbohydrates where you can, and thinking about how your plate comes together. Over time, these changes can make a noticeable difference, without needing to rethink everything you eat.
This content is for general information only and does not replace professional medical advice.
Sources
- World Health Organization. Healthy diet.
- FAO. Carbohydrates in human nutrition.
- Harvard T.H. Chan School of Public Health. The Nutrition Source: Carbohydrates and Fiber.
- British Nutrition Foundation. Fibre and health.
- South African Department of Health. Food-Based Dietary Guidelines.