Dietitians Say Eating Enough Carbs Could Be the Secret to More Energy After 50

A surprising new piece of advice is making waves among nutrition experts: if you’re over 50 and feeling sluggish, you may not be eating enough carbohydrates. According to Parade, registered dietitians warn that skipping carbs—a habit many people pick up to avoid weight gain—can actually drain your energy and leave you feeling more fatigued.

Carbohydrates are the body’s preferred fuel source, especially for the brain. Without them, cells don’t get the glucose they need to produce energy. That means cutting carbs too drastically could explain why so many older adults feel wiped out, even when they’re getting enough sleep and exercise. Dietitian Jessica Cording explains that carbs aren’t the enemy many think they are—on the contrary, they’re essential for maintaining steady health and energy levels.

The Dietary Guidelines for Americans recommend that 45% to 65% of daily calories come from carbohydrates. For someone on a 2,000-calorie diet, that’s around 225 to 325 grams per day. But not all carbs are created equal. Experts stress focusing on complex carbohydrates, like beans, vegetables, and whole grains, which digest slowly and provide sustained energy without the blood sugar spikes linked to processed foods like soda or candy.

These slow-digesting carbs are also rich in fiber, which helps balance blood sugar and supports long-term wellness. Sonya Angelone, a registered dietitian based in San Francisco, suggests including a complex carbohydrate at every meal: think oatmeal for breakfast, quinoa in a salad for lunch, fresh fruit for snacks, and brown rice or lentils for dinner. Pairing carbs with protein and healthy fats helps keep you satisfied and steady throughout the day.

Instead of fearing carbs, experts urge people over 50 to embrace them strategically. Choosing nutrient-rich, minimally processed sources not only fuels the body but also helps sustain vitality well into later years. And for those exploring plant-based diets, whole-food carbs like legumes, fruits, and grains can be the cornerstone of lasting energy.

If fatigue has been weighing you down, it might be time to rethink your relationship with carbs—and give your body the fuel it truly needs.

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