Why Your Brain Needs Carbs: The Truth About Nutrition and Cognitive Function

If it feels like the simple joy of eating is gone, you’re not alone. Most of us worry about what we eat, what we don’t eat, and if our choices are healthy enough. Often, these worries apply to carbohydrates because of the growing number of low-carb or no-carb diets suggesting we should restrict carb intake.

But are carbs or any other foods actually bad for us?  Generally, food provides energy, vitamins, minerals, antioxidants, phytochemicals, fiber, and water, if eaten without processing.

Therein lies the problem: processing. Carbohydrates themselves are not the enemy. The real issue is the types of carbohydrates we consume. A nutritional diet includes unprocessed, complex carbohydrates.

You might ask why we need carbs at all, or how many carbs a day are necessary. This article will dive into the answers to those questions and more. 

Why Are Carbs Essential for Brain and Muscle Health?

The primary role of carbohydrates is to fuel us. They are the primary source of energy for our brain, heart, and muscles.  This role becomes especially critical as we get older.

After the age of 30, we naturally begin to lose muscle mass. Muscle mass is vital to preserve our cognition, strength, bone density, immune system, and reduce our risk of falling. We continue to need carbohydrates in our diet to help our bodies maintain muscle.

Carbs vs. Sugar: What Fuels Your Brain Best?

High-quality, complex carbohydrates, like the ones found in fruits, vegetables, grains, beans, oats, and starches, provide the glucose (sugar) we need for energy. The glucose journey begins in our gastrointestinal tract. We have glucose receptors in our mouth, esophagus, stomach, and intestines for absorption.

Glucose is essential for muscle and brain function. Although refined sugar can harm your brain, natural sugars (from fruits, vegetables, and complex carbohydrates) are the brain’s preferred fuel source. 

Essentially, carbs and sugar are both essential elements of a healthy diet. Moderation, however, is the key.

In the last 50 years, our intake of fruits and juices, vegetables, legumes, nuts, soy, eggs, poultry, fish, meat, and dairy products hasn’t changed much. However, our intake of fats, oils, and grains has dramatically changed. This change translates into a significant increase in our average caloric intake.

Processed foods typically are high in unhealthy carbs, refined sugar and salt, low in fiber, contain artificial ingredients and trans fats, and contribute to adverse health effects like heart disease and strokes. They lack the essential nutrients needed by your brain and body for proper function.

How Many Carbs Does Your Brain Need Each Day?

The minimum required daily carb intake is 130 grams for brain function.

Of course, the more active you are, the more carbs you need (a crucial thing to remember if you’re wondering how many carbs you need daily to lose weight). The best food sources for this are whole fruits, vegetables, and unprocessed complex carbs. 

When you consume complex carbs in moderation, carbohydrates can improve cognitive function.  Carbohydrates can help provide a steady supply of energy to your brain, essential for maximum cognitive performance.

If you’re looking for more ways to improve cognitive function, give brain games a try.

Final Thoughts: Choose the Right Carbs to Support Brain Health

Carbohydrates are not to be feared or frowned upon. The key is choosing wisely, eating in moderation, and being aware of the nutrition label when satisfying hunger.

Stay aware of food industry marketing methods, including subliminal messaging that plays on our emotions and products infused with hidden sugars. Read the nutritional labels on food packages and avoid being influenced by marketing ploys that could lead to overeating.

Supporting Your Brain Starts With The Right Fuel

Nutrition plays a critical role in cognitive performance, energy levels, and healthy aging. That’s why many clients in the personalized Aviv Medical Program receive personalized dietary guidance designed to optimize brain function and overall well-being.

Whether you’re navigating confusing messages about carbohydrates or are looking for smarter food choices to support your health goals, our multidisciplinary team can help you build sustainable habits that work for your brain and your body.

Based on nearly two decades of research and development, the Aviv Medical Program takes a multidisciplinary approach to help our clients manage symptoms like brain fog, memory loss associated with age-related cognitive decline, and conditions such as TBI, stroke, Lyme disease, and fibromyalgia.

Contact us to learn more about how we can help you or a loved one.

 

Last Update: July 10, 2025