What are the different types of carbohydrates in our diet?

There are three main types of carbohydrate; starches (also known as complex carbohydrates), sugars, and fiber. You'll also hear terms like naturally occurring sugar, added sugar, low-calorie sweeteners, sugar alcohols, reduced-calorie sweeteners, processed grains, enriched grains, complex carbohydrate, sweets, refined grains, and whole grains.

There are two general types of carbohydrates-simple (sugars) and complex (starches and fibers). Simple carbohydrates are one, two, or at the most three units of sugar linked together. Simple carbohydrates that contain only one sugar unit are monosaccharides and include glucose (sometimes called dextrose), fructose, and galactose. Monosaccharides are seldom found free in nature. They are generally linked together and bonded into what is known as disaccharides. Sucrose is a disaccharide made from glucose combined with fructose. Food sources of sucrose are fruits, vegetables, honey, table sugar, sugarcane, maple syrup, and maple sugar. Lactose is a disaccharide made from glucose combined with galactose. This is the principal sugar in milk. People with lactose intolerance have trouble breaking the bond between glucose and galactose; therefore, their small intestine does not easily absorb it. Those with lactose intolerance may experience bloating, abdominal cramps, and diarrhea when consuming large amounts of dairy products. Maltose is a disaccharide made of two glucose units linked together. It is found in malt products and some breakfast cereals. The body doesn't have to work very hard to break down sugars and convert them into a quick burst of energy. Common simple sugars include table sugar, jam, jelly, syrup, fruit juice, and honey. Common chronic health problems such as diabetes, heart disease, and obesity are often the result of a diet rich in simple sugars.

Complex carbohydrates are long chains of glucose (sugar) units that form starch and indigestible fiber. Complex carbohydrates occur in all plant foods. Fruits, vegetables, and whole grains are excellent sources of complex carbohydrates that contain both starch and fiber. In contrast to simple carbohydrates, starches are broken down slowly, especially if they are in their whole forms and not processed or refined.

Refined foods are also usually stripped of fibers. Fibers are complex carbohydrates that cannot be digested or absorbed. Fibers have no calories but provide lots of health benefits. Although starches can be broken down and absorbed, the presence of fibers slows down their absorption process, resulting in a steadier blood sugar level. Maintaining a steady blood sugar level protects against the effects of insulin that contribute to diabetes, heart disease, high blood pressure, elevated triglycerides, decreased HDL cholesterol, and weight gain.