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.
Carbohydrates
Starches, sugars and fiber are the carbohydrates in food. Carbohydrates are a molecule that plants make during photosynthesis, combining carbon, hydrogen and oxygen. They are very important in your body's metabolism because they are generally the part of food that is digested most quickly. Carbohydrates can give you quick energy, and cause a rise in blood sugar levels.
Diabetics, in particular, need to pay attention to the carbohydrates they eat to help manage their blood sugar. Some carbohydrates, those found in whole grains and leafy vegetables, for example have a much slower impact on blood sugar than carbohydrates in fruits or candy.
It's easy to consume a lot of carbohydrates, as foods like breads, pasta, cake, cookies and potatoes are loaded with them. Nutrition experts suggest that you should only get 45 to 65 percent of your daily nutrition from carbohydrates.
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Dr. Mike Clark, DPT , Fitness, answeredSee All 11 AnswersCarbohydrates provide the foundation of a healthy diet. The body requires a constant source of carbohydrates, specifically glucose, for the brain and other cells. Although there are many claims about carbohydrates being "bad for you" or the cause of weight gain, the truth of the matter is you need carbohydrates to survive and thrive. Simple carbohydrates, or sugars, occur naturally in fruits, honey, milk, and other foods. Complex carbohydrates include starch and dietary fiber and are found in plant foods such as grains, legumes, potatoes, fruits, and vegetables. No matter the form, all carbohydrates are broken down and converted to a simple sugar called glucose or blood sugar; some glucose is stored in the liver and muscles in the form of glycogen.
Carbohydrates are the preferred source of energy for the human body, yielding four calories per gram. Providing the body with proper amounts of carbohydrates will keep the body from turning to protein as an energy source, allowing protein to do its job of tissue growth and repair. -
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See All 2 AnswersChildren and adults digest and use carbohydrates in the same way. Foods that contain carbohydrates are fruits, vegetables, grains, and dairy. There are some vegetables that are higher in carbohydrates than others. Some of the starchier vegetables are potatoes, peas, and corn, which is why it is important to eat a diet with a variety of foods. What may differ for carbohydrates between children and adults is the amount. Of course, children do not eat as much as adults, so even though they do not require as much food, proportions stay the same. -
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Elizabeth Casparro, MPH,RD , Nutrition & Dietetics, answeredSee All 2 AnswersHidden sugars in your food can impact your carbohydrate intake because sugars are simple carbohydrates. Thus, these sugars are increasing your overall carbohydrate and calorie intake. If you are diabetic, this can lead to uncontrolled blood sugars and if prolonged, cause complications such as nephropathy, neuropathy and blindness.
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All carbohydrates that are consumed are broken down by the body into simple carbohydrates. The two forms of carbohydrates that are found in food are complex and simple. Foods that contain carbohydrates in simple form include fruit, dairy, and some vegetables. Simple carbohydrates are also found in fast food, candy, and sweetened beverages, but do not contain additional vitamins and nutrients. It is important to vary the natural sources of simple carbs with complex, which can be found in beans, whole grains, and fibrous vegetables.
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Glucose is a type of sugar found in food. Galactose and fructose, two other types of sugars, combine with glucose and with each other to form longer chains of sugars. These chains of sugars are what make up carbohydrates. In the body, proteins break down these carbohydrates back into chains, and then into the smaller sugar components. Simple sugars, like in candy and many sweetened beverages are very quick to digest and cause a spike in the amount of sugar in the blood. Complex carbohydrates are found in whole grains like brown rice, digest slower allowing us to feel fuller longer.
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Heidi Skolnik, MS , Sports Medicine, answeredSee All 2 Answers
Sports medicine and nutrition specialist Heidi Skolnik explains how insulin is related to carbohydrates in our bodies. Watch Heidi Skolnik's video for tips and information on active nutrition.
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Dr. Mike Clark, DPT , Fitness, answeredSee All 3 AnswersBecause carbohydrates are the body's chief source of energy, they should make up the bulk of an individual's diet. To alter body composition and maintain good health, carbohydrates should make up between forty-five and seventy percent of your diet depending on preference and activity level.
Diets that are lower than forty percent in carbohydrates can result in cravings, hunger, and drops in energy levels. Good choices include whole wheat bread, pasta, rice, legumes, fruits, and vegetables. Oatmeal, bran, and bran products are also good options. -
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A starch is a type of carbohydrate. It is often called a “complex carbohydrate” because a starch molecule is composed of hundreds or even thousands of glucose molecules bound together in long strands. Dietary fiber is another complex carbohydrate, but because our bodies don’t digest fiber, it is virtually free of calories. Starches include potatoes, beans, peas, corn, and some breads, cereals, and grains. Starches -- particularly whole grains and legumes -- are good for you in moderation -
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Laura Motosko, MSEd, RD , Nutrition & Dietetics, answeredSee All 3 AnswersIf you are overweight, diabetic or feeling that you have low blood sugar you should talk to your doctor about your symptoms and carbohydrate intake. Ask your doctor if it is appropriate to see a registered dietitian who can discuss your carbohydrate intake and meal planning in medical nutrition therapy.