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Carbohydrates are the body's preferred energy source and an essential macronutrient that provides numerous benefits when consumed in the right forms and quantities. In this myth-busting episode, registered dietitian Leonila Campos explains why carbs aren't the enemy and provides practical guidance for incorporating them into a balanced diet.

• Carbs are one of three main macronutrients that provide essential fuel, especially for the brain which uses 20% of daily calories
• The three types of carbs include simple carbs (fruit, milk, added sugars), complex carbs (whole grains, beans, starchy vegetables), and fiber
• Carbs alone don't cause weight gain - excess calories from any source can lead to weight gain
• Low-carb diets aren't suitable for everyone and can cause low energy, brain fog and muscle loss
• There's a significant difference between naturally occurring sugars in whole foods versus added sugars in processed foods
• Evening carbohydrate consumption doesn't automatically lead to weight gain and can improve sleep quality
• Athletes should not restrict carbohydrates as they're essential for performance, recovery and injury prevention
• Focus on fiber-rich sources like whole grains, fruits and vegetables for optimal health benefits
• Always pair carbohydrates with protein and healthy fats for balanced meals that provide sustained energy
• Be mindful of liquid carbs like sugary drinks which can contain 40-80 grams of sugar per serving

Download my free carbohydrate handout with practical tips on adding more balance to your meals in the show notes. Let me know your biggest takeaway by messaging me on Instagram @nutrition_with_leonila or text me at 559-512-0404.

Carbohydrate Guide

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