Carbohydrates – What You Need to Know for a Healthy Diet

Revised July 31, 2024

Carbohydrates come in various forms. They often get a bad rap because they are found in a wide array of healthy and unhealthy foods: bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. The most common and abundant forms are sugars, fibers, and starches.

Carbohydrates have many benefits. They provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. Good carbohydrates are essential for cellular function, so knowing how to choose healthy carbohydrates and include them in a balanced diet can help avoid weight gain and promote overall health.

What are Carbohydrates?

Carbohydrates are macronutrients. They occur naturally in plant-based foods such as whole grains. Food manufacturers add carbs like carbs and added sugar to processed foods.

Naturally occurring carbohydrates include:

• Fruits and vegetables
• Milk
• Nuts and seeds
• Whole grains
• Beans, peas and lentils

 Types of Carbohydrates

There are three main types of carbohydrate in food:

●       Starches (also known as complex carbohydrates)

●       Sugars

●       Fiber

Carbohydrates fall into three main categories: 

• Starches (complex carbohydrates) 
• Sugars
• Fiber

When reading nutrition labels on foods, remember that "total carbohydrate" includes all three types of carbohydrates. Pay attention to the number if you are counting carbohydrates.

Starch

Starches are complex carbohydrates that give your body vitamins and minerals. It takes your body longer to break down these healthy carbohydrates. As a result, blood sugar levels remain stable, and fullness lasts longer. Many starches, but not all fit this category. Most grain products in the United States are made from wheat flour. These include pasta, bread and crackers, but the variety is expanding to include whole grains quinoa, farro and brown rice. Starchy carbohydrates include potatoes, corn, oats and white rice. Refined grains lose some benefits when turned into products like white bread.

 Sugar

Sugar has two main types: naturally occurring sugars found in milk or whole fruits and refined sugars added to processed foods like canned fruit in heavy syrup, fruit drinks and packaged cookies. Remember that the number of sugar grams on the nutrition facts label includes both natural and added sugars. After eating sugary snack foods, you may feel a burst of energy followed by tiredness.

Sugars are simple carbohydrates. Your body breaks down simple carbs quickly. As a result, blood sugar levels rise and drop quickly.

Plant-based foods — like fruits, vegetables and whole-grain products — contain fiber. Animal products, including dairy products and meats, have no fiber.

Fiber is a complex, healthy carbohydrate with two types—soluble and insoluble. Your body can’t break down fiber well, but soluble fiber can dissolve in water, whereas insoluble fiber can’t. Corn is an example of insoluble fiber. Both soluble and insoluble fiber pass through the intestines, stimulating and aiding digestion. Fiber also regulates blood sugar, lowers cholesterol and keeps you feeling full longer.

 Fiber

Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts and legumes. Foods from animals, like dairy products and meats, have no fiber. When you consume dietary fiber, most of it passes through the intestines and is not digested.

For good health, adults should try to eat 25 to 30 grams of fiber each day. Most Americans do not consume nearly enough fiber, so while it is wise to aim for this goal, any increase in fiber in your diet will yield health benefits. Fiber helps make you feel full and satisfied after eating. This healthy complex carbohydrate has two types: soluble and insoluble. Both types pass through your intestines to stimulate and aid digestion. Fiber also regulates blood sugar and lowers cholesterol.

How Carbohydrates Affect Your Body

Carbs are your body’s primary fuel source, giving you the energy you need to function. Here’s how the process works.

Your digestive system begins to break down carbohydrates after you eat them. The bloodstream absorbs the carbs, now called blood sugar or glucose. Next, the body releases insulin, directing the glucose to your cells for energy. Extra glucose goes to your muscles or liver. Once your body maxes out that storage, the extra glucose becomes fat. The amount and type of carbohydrates you consume can affect blood sugar. Hyperglycemia can put you at risk for diabetes.

Balancing Simple Carbs and Complex Carbohydrates

The difference between simple carbohydrates and complex carbohydrates is determined by a food's chemical structure and how quickly you digest it. Too many simple carbs promote weight gain and can contribute to cardiovascular disease and other health problems. These are primarily foods with simple sugars, like sugar-sweetened beverages.

Not all carbs are considered "bad." Remember that eating many fruits and vegetables is part of a healthy diet. A good rule of thumb is to eat nutritious foods, avoid those with excessive processing, and limit food with simple sugars.

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