Carbs – Friend or Foe?
Carbohydrates often get a bad reputation, but are actually a good source of energy for the body. Every cell—especially those in the brain and muscles—can use glucose for fuel. Glucose in the body primarily comes from digested carbohydrate, but as it is crucial for brain function, the body is able to make its own from fats and proteins (a process called gluconeogenesis). It is for this reason that there are no essential dietary carbohydrates; we can live quite healthily without consuming any at all.
In fact, is it pretty difficult to avoid carbohydrates completely as they are found in a wide range of the foods that we consume. They can be broken down in to two main categories:
- Ultra processed carbohydrates found in foods like sugar, white bread, and pastries, break down quickly in the body and cause rapid spikes in blood sugar.
- Minimally processed carbohydrates, found in foods like whole grains, beans, and vegetables, take longer to digest, providing steady energy and important nutrients like fiber, vitamins, and minerals.
Too many ultra-processed carbohydrates (and ultra-processed foods in general) can contribute to health problems over time. Continued high intake leads to insulin resistance, a condition where the body’s cells stop responding effectively to insulin, making it harder to control blood sugar. This is a key risk factor for type 2 diabetes and heart disease, both common concerns for older adults.
Restricting carbohydrates can be a useful tool in preventing insulin resistance and controlling weight, but for many it is difficult to maintain over the long term. Studies show that quality matters. Diets rich in minimally processed carbs—like oats, brown rice, and fruit—are actually linked to better weight control and improved metabolic health. As metabolism slows with age, focusing on the minimally processed, nutrient-dense carbs rather than cutting them out completely can be key for maintaining both energy and vitality.
Reassessing the Role of Carbs in Senior Nutrition
For seniors, carbohydrates are not the enemy—they can be a vital source of energy for physical activity, help maintain brain function, and even support gut health through dietary fiber. The brain alone uses about half of the body’s daily glucose needs, making consistent carbohydrate intake helpful for focus, memory, and mood.
Choosing Healthy Carbohydrate Sources
When selecting carbs, focus on those that are minimally processed and high in fiber. These include:
- Whole grains: oatmeal, quinoa, barley, brown rice, whole-grain bread or pasta.
- Legumes: lentils, black beans, chickpeas, and split peas.
- Fruits and vegetables: apples, berries, sweet potatoes, carrots, and leafy greens.
These foods digest more slowly and have a gentler effect on blood sugar. They also contain antioxidants and plant compounds that protect the heart and support the immune system.
Practical Portion Guidance
For many older adults, the challenge is not what to eat, but how much. There is advice from government level on how much of each macronutrient to consume, such as the Eatwell Guide or MyPlate. A good rule of thumb is to make about one-quarter of your plate grains , a quarter protein, and a half vegetables (including a little fruit) at each meal.
Pairing carbohydrates with protein or natural fats—such as animal fats, fish, eggs, nuts, or olive oil—helps slow digestion, preventing blood sugar spikes and promoting a longer feeling of fullness. I would recommend eating the protein first as this tends to be lacking in many older people. You don’t want to be filling up on carbs and leaving the protein if you can’t eat the whole meal. Your body will generate the glucose it needs.
Carbs as Part of a Balanced Diet
Carbohydrates work best when part of a well-rounded meal plan that includes proteins and fats. This combination supports heart health, muscle maintenance, and overall longevity. The Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, for example, emphasize whole grains, legumes, fruits, vegetables, and natural fats—and have been shown to reduce risks of heart disease and cognitive decline.
A Word About Sugar
Sugar is arguably the most harmful of the carbohydrate family. But many of us are partial to sweet tasting food. It is not necessary to remove sweet treats completely from the diet unless you are advised to by your clinician. You just need to do two things:
- Choose smartly—eat sweet foods with natural sugars like fruit or yogurt with a teaspoon of honey.
- Eat wisely—if you must have an ultra-processed treat, eat it directly after a meal. This will ameliorate the glucose spike and stop you eating too much of it.
3. Conclusion and Practical Advice
Carbohydrates are not the villains they’re often made out to be. For seniors, the key is balance, quality, and mindful portions. Avoiding carbs altogether is viable (as in the carnivore diet) but can lead to short term adaptation issues like fatigue and poor concentration. Instead, focus on smart carbohydrate choices that provide energy, fiber, and enjoyment.
Here are some expert tips to get started:
- Plan ahead: Create weekly meal plans with a mix of whole grains, fruits, vegetables, and proteins.
- Read labels carefully: Choose foods without added sugar (familiarise yourself with the various names for sugar).
- Stay hydrated: Fiber works best when paired with adequate water.
- Balance your plate: Think “¼ carbs, ¼ protein, ½ vegetables.”
- Consult professionals: A registered dietitian or certified diabetes educator can help tailor carb intake to individual health goals and medical conditions.
Reliable resources for further guidance include the National Institute on Aging (NIA), American Heart Association, and Academy of Nutrition and Dietetics.
In Summary
Carbohydrates are a good source of fuel for both body and mind—especially in later life. The goal isn’t to cut them out, but to choose them wisely. By emphasizing whole, high-fiber foods and maintaining balanced portions, seniors can enjoy steady energy, better blood sugar control, and improved long-term health.
Photo Credit
Cover image by Ella Olsson on Unsplash