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Macronutrient

Carbohydrates

Recommended Daily Allowance: 45–65% of calories (250–350 g)

Carbohydrates are the primary energy source for the brain and muscles. They are divided into simple (sugars) and complex (starch, fiber).

✅ Health Benefits

Quick energy source for the brain
Fuel for physical activity
Preserving muscle protein (adequate carbs prevent protein burning)
Fiber supports gut health
Serotonin — mood improvement

⚠️ Deficiency Signs

Fatigue, weakness, dizziness
Reduced concentration and performance
Irritability, poor mood
Ketosis (fat breakdown for energy)
Constipation (when fiber is low)

🛑 Excess

Weight gain
Blood sugar spikes
Increased risk of type 2 diabetes
Tooth decay (from simple sugars)

🏆 Top Sources in NeuroDiet Database

Tapioca pearls (100g)
100g

89 g

Rice flour (100g)
100g

80 g

Tendon (350g)
350g

72 g

Pancakes with maple syrup (3 pc)
3 pc (200g)

72 g

Makfa Spaghetti (portion, dry)
100g

72 g

Barilla Spaghetti (portion, dry)
100g

71 g

Katsudon (350g)
350g

70 g

Buckwheat flour (100g)
100g

70 g

Tteokbokki (serving)
250g

70 g

Gyudon beef bowl (350g)
350g

68 g

💡 Interesting Facts

1 g of carbs = 4 kcal
The brain consumes ~120 g of glucose per day
Glycemic index (GI) shows absorption speed
Whole grains are the best source of complex carbs
Fiber is a carb that isn't digested but is critically important

Other Nutrients

Track Carbohydrates with NeuroDiet