• Alyssa Fontaine, RD
• Nov 10, 2025

7 Things Every Plant-Based Eater Should Know About Carbohydrates

Carbohydrates are your body’s main source of energy. It keeps your entire system running, allowing you to have energy throughout the day.

That said, the quality of the carbohydrates can make a massive difference, as they not only help in energizing you but also ensure you get things like essential nutrients, vitamins, minerals, and fibre.

Continue reading to discover some of the key features of carbohydrates that our plant-based and vegan dietitians have put together.

1. Carbohydrates Are Your Body’s Primary Fuel Source

Carbs are already important in every diet, however, they are especially crucial on a plant-based diet because carbohydrates typically make up the most significant portion of your calories. They are used by your body to help you think clearly and move throughout the day.

2. Not All Carbs Are Created Equal

Some kinds of carbohydrates are absorbed in different ways by your body. On the one hand, complex carbs, such as whole grains, are slowly digested and help keep your blood sugar stable.

On the other hand, refined carbs such as white bread and sugary snacks provide quick energy; think of them more like fast cash. They are highly used in sports and by performance athletes during and right before exercise.

3. Complex Carbohydrates Are a Vegan Diet’s Powerhouse

Our vegan dietitians love complex carbohydrates because they are loaded with fibre, iron, and B vitamins, which help you maintain your energy. They help in many aspects of your health, including digestion, heart health and even hormones!

Some examples of our favourite complex carbs are:

• Quinoa
• Lentils
• Sweet potatoes
• Beans

4. Fibre Is Your Friend

Fibre plays a huge role in your health. It aids digestion, helps you feel full for longer, and is also an essential nutrient for heart health and cholesterol reduction.

The good news is that most healthy carbohydrates in plant-based diets are already high in fibre.  According to the Canadian Digestive Health Foundation, the amount of fibre you should aim for is:

• Women: 25 g/day
• Men: 38 g/day

5. Fruit Is Not the Enemy

Sugar is another type of carbohydrate, one that often receives a negative reputation; however, fruits contain sugar, but it is a natural form. Fruits are also a highly important source of fibre, water, antioxidants, and many vitamins. 

Some nutrient-dense sources of carbohydrates include:

• Bananas
• Berries
• Apples
• Oranges
• And many, many more!

6. Watch the Processed Plant-Based Foods

We mentioned that vegan sources of carbs are often naturally nutrient-dense and high in fibre, but that doesn’t mean all vegan products are healthy. 

Some products are highly refined, contain added sugars and are very low in fibre. It is often smart to read labels and choose whole-food carbohydrates whenever possible.

7. Balance Is Key

Carbs are vital, but it is equally essential to balance them with protein and fat to stay satisfied and energized. Pair your carbs with foods like tofu, nuts, seeds, or avocado to help make your meals complete and nourishing.