Carbohydrates represent one of the key sources of energy in the daily diet and play an important role in the functioning of our body. Regardless of whether you are physically active, looking for steady energy throughout the day, or want to eat a balanced diet, understanding the role of carbohydrates can help you make the right decisions. This guide explores the different types of carbohydrates, their main sources, and how they affect our health and energy levels. Through practical tips and recommendations, you will learn which foods ensure stable blood sugar levels, support heart and brain function, and help you feel strong and vital every day.
What are carbohydrates and why are they necessary for the body?
Carbohydrates are essential nutrients that represent the basic source of energy for the human body. They are organic compounds that the body breaks down into glucose - the primary form of sugar that provides "fuel" for all cells, tissues and organs, including the brain and muscles. Without sufficient carbohydrate intake, the body must use other sources, such as protein and fat, which can lead to reduced energy and impair physical and mental performance.
Carbohydrates are divided into two basic groups: simple and complex carbohydrates. Simple carbohydrates are composed of one or two sugar molecules, so they are quickly absorbed in the body and quickly raise the blood sugar level. Complex carbohydrates, on the other hand, consist of long chains of sugar molecules, which break down more slowly, thus providing a stable and long-lasting source of energy. Understanding this difference can help you choose foods that fit your energy needs and dietary goals.
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Types of carbohydrates: Simple and complex carbohydrates
Simple carbohydrates, also known as sugars, are present in foods such as fruit, milk, sweets and juices. These carbohydrates quickly raise blood sugar levels because they are quickly absorbed in the digestive tract, which can lead to a sudden increase in energy, but also rapid exhaustion after the effect wears off. Because of this, simple sugars are often called "fast" sources of energy.
Complex carbohydrates include fiber and starch, which are found in foods such as whole grains, beans, potatoes and vegetables. These carbohydrates break down more slowly, thus contributing to stable energy over a longer period of time. Fiber, as one of the complex carbohydrates, is not fully digestible, but it plays a key role in the regulation of digestion and maintenance of intestinal health. Complex carbohydrates are therefore a better choice for long-lasting energy and blood sugar control.
How do carbohydrates affect blood sugar levels?
Carbohydrates affect differently blood sugar level, depending on whether they are simple or complex. Glycemic index (GI) is a scale that measures the rate at which certain foods raise blood sugar levels. Foods with a high glycemic index, such as white bread or sweets, quickly increase sugar levels, while low GI foods, such as whole grains and beans, provide a more stable sugar level.
Maintaining stable blood sugar levels is critical for energy, mood, and overall health, especially for people with diabetes or insulin resistance. That is why it is advisable to choose foods with complex carbohydrates and a low glycemic index, which help maintain blood sugar stability and avoid sudden energy spikes and drops.
The role of carbohydrates in sports and physical activity
Carbohydrates are crucial for all kinds of physical activities, especially for athletes and those who are exposed to intensive training. They are the primary source of energy because they are quickly broken down into glucose, which feeds the muscles during exercise. When the body's carbohydrate reserves (known as glycogen) are high, performance during activity is significantly better, which allows for longer and more intense training.
In order to ensure maximum energy, it is recommended to consume carbohydrates before training, in the period of 1-3 hours before the activity. The recommended foods for this are whole grains, fruits rich in fiber and oatmeal because they release energy steadily. After training, the intake of carbohydrates together with proteins helps to restore glycogen reserves and contributes to muscle recovery. Foods with carbohydrates, such as brown rice or sweet potatoes, can speed up regeneration and reduce feelings of fatigue.
How can carbohydrates contribute to heart and brain health?
In addition to being a basic source of energy, carbohydrates, especially fiber from carbohydrates, play an important role in maintaining heart health. Foods rich in fiber, like whole grains, help lower cholesterol, which can reduce the risk of heart disease. In addition, fiber-rich foods stabilize blood sugar levels, which further reduces pressure on blood vessels and supports cardiovascular health.
The brain also uses glucose as its main source of energy, so optimal carbohydrate intake is important for proper brain function. A lack of carbohydrates can negatively affect concentration, mood and mental performance. Regular intake of carbohydrate foods, such as fruits and whole grains, contributes to mental health and supports cognitive function.
Are low-carb diets a good choice for you?
Low-carb diets, such as the keto diet, have become popular because of their potential benefits for weight loss and stabilizing blood sugar levels. These diets focus on reducing carbohydrates and increasing fat intake, which can lead to rapid weight loss and reduced hunger.
However, reduced carbohydrate intake can also have its drawbacks. People who engage in physical activity often experience a drop in energy and difficulty recovering, which can negatively affect performance. Also, a long-term lack of carbohydrates can lead to a decrease in mood and loss of mental sharpness. Low-carb diets can be useful for certain goals, but it's important to consult with an expert before deciding on this diet.
How to properly combine foods rich in carbohydrates with proteins and fats?
Balanced meals containing carbohydrates, proteins and fats are the best way to ensure stable energy levels and a feeling of satiety. For example, a combination of whole grain bread (carbs), chicken (protein), and avocado (fat) can help maintain stable blood sugar levels and long-lasting energy.
Tips for balanced meals include choosing foods with carbohydrates that are rich in fiber, such as legumes and whole grains, combined with sources of protein and healthy fats. In this way, optimal absorption of nutrients is ensured, and sudden jumps in blood sugar levels are avoided, which contributes to better appetite control and long-term health.
In short
Carbohydrates play a vital role in building energy, supporting proper brain and muscle function, and maintaining heart health. Properly selected carbohydrate-rich foods, such as whole grains, fruits, and vegetables, provide the body with fiber, vitamins, and minerals that are essential for optimal health. Focusing on complex carbohydrate sources with high fiber content helps stabilize blood sugar levels and provides long-lasting energy.
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