Tara Kelly, Ph.D.Between family dinners, festive parties and plenty of sweets, the holiday season can bring a lot of questions about carbohydrates. Carbohydrates are the primary source of energy for the body, but confusion about how much to eat and which kinds are healthiest often lingers.

Tara Kelly, Ph.D., instructor in the University of Alabama at Birmingham Department of Nutrition Sciences, breaks down the science of carbs and simple ways to get more out of holiday meals.

“Carbs are an essential energy source for your body,” Kelly said. “Getting a variety of carbohydrate sources ensures you are also getting a variety of nutrients that support your health.”

What are carbohydrates?

Carbohydrates are macronutrients that are broken down into simple sugar to fuel bodily functions. They can be found throughout all five food groups — grains, fruits, vegetables, dairy and some plant-based proteins.

Carbohydrates are categorized as simple sugars or complex carbohydrates. Simple sugars include glucose and fructose, while complex carbohydrates include starches and fiber found in grains, starchy vegetables, legumes, nuts and seeds.

Starches are broken down for energy. Fiber cannot be digested by intestinal enzymes. It helps support regular digestion and slows the absorption of sugars to keep blood glucose levels steadier.

“It is really important to maximize the nutrients you are getting from the food you eat,” Kelly said. “A simple approach I share with people is to look at your plate and ask which food groups are represented and which ones you could add.”

Whole grains make a difference

Whole grains, like brown rice and whole wheat pasta, contain three edible parts in their natural state — the bran, endosperm and germ. Consuming whole grains in their natural state is linked to lower risk of chronic diseases including heart disease and Type 2 diabetes, and may help reduce inflammation and support weight management.

Refined grains, such as white rice, lose some of these edible components during processing, which results in loss of valuable nutrients like vitamins and dietary fiber. Enriched products are refined grains with some of these vitamins added back, but not nutritionally equal to whole grains.

Dietary fiber, found in fruits, vegetables, legumes and whole grains, is another nutrient many Americans do not consume enough of.

“Most adults should aim for at least 28 grams of fiber daily,” Kelly said. “Increasing fiber gradually and staying hydrated can make that transition more comfortable.”

Smart label reading

Holiday grocery trips offer a perfect moment to check Nutrition Facts labels. The total carbohydrate line reflects starch, dietary fiber and sugars. A daily value of 20 percent or more for fiber indicates a high source. Looking for “whole grain” on ingredient lists or the Whole Grain Stamp can guide better choices.

“There is a need to focus more on the quality of what we are eating,” Kelly said. “Most Americans are not getting enough variety. Even during the holidays, simple changes can help you feel energized and satisfied while enjoying your favorite foods.”