Carbohydrates, or carbs, are the sugars, starches, and dietary fiber that occur in certain foods. The body breaks them down into glucose, which provides energy for bodily functions.

Carbohydrates are mainly found in plant foods. They also occur in dairy products in the form of a milk sugar called lactose. Foods high in carbohydrates include bread, pasta, beans, potatoes, rice, and cereals.

Carbohydrates play several roles in living organisms, including providing energy.

Byproducts of carbohydrates are involved in the immune system, the development of disease, blood clotting, and reproduction.

This article looks at types of carbohydrates, nutrition, and their effects on health. We also look at the relationship between carbohydrates and diabetes.

What are carbohydrates?

Carbohydrates, also known as saccharides or carbs, provide energy for the body. Each gram of carbohydrates provides 4 calores.

The body breaks carbohydrates down into glucose, which is the primary energy source for the brain and muscles.

Carbohydrates are one of three macronutrients, which are nutrients that the body needs in larger amounts.

The other macronutrients are protein and fats. Proteins provide 4 calories per gram, and fats provide 9 calories per gram.

Nutrition

It’s generally recommended that people consume between 45-65% of their total calories in the form of carbohydrates per day. However, carbohydrate needs depend on many factors, including body size, activity levels, and blood sugar control.

The Food and Drug Administration (FDA) recommends that people get 275 g of carbohydrate each day in a 2,000-calorie diet. This includes dietary fiber, total sugars, and added sugars, which are listed on food labels.

Carbohydrates in foods occur in various forms, including the following:

• Dietary fiber, a type of carbohydrate that the body cannot easily digest. It occurs naturally in fruits, vegetables, nuts, seeds, beans, and whole grains.
• Total sugars, which include sugars that occur naturally in foods, such as dairy products, as well as added sugars, which are common in baked goods, sweets, and desserts. The body very easily digests and absorbs sugars.
• Sugar alcohols, a type of carbohydrate that the body does not fully absorb. They have a sweet taste and fewer calories than sugar. Sugar alcohols are added to foods as reduced-calorie sweeteners, such as in chewing gum, baked goods, and sweets.

Simple and complex carbohydrates

Health experts may refer to two types of carbs: simple and complex. Monosaccharides and disaccharides are simple carbohydrates, and polysaccharides are complex carbohydrates.

Simple carbohydrates are sugars. They consist of just one or two molecules. They provide a rapid source of energy, but the person soon feels hungry again. Examples include white bread, sugars, and candies.

Complex carbohydrates consist of long chains of sugar molecules. This includes whole grains and foods that contain fiber. Examples include fruits, vegetables, beans, and whole grain pasta.

Complex carbohydrates make a person feel full for longer and have more health benefits than simple carbohydrates, as they contain more vitamins, minerals, and fiber.

Read on to learn more about simple and complex carbohydrates.

Carbohydrates and obesity

Some argue that the global rise in obesity may relate to a high intake of carbs. However, a number of factors contribute to rising obesity rates, including:

• lower physical activity levels
• greater availability of ultra processed food or “junk food”
• a lack of access to affordable fresh produce
• oversized portions, which increase a person’s calorie intake
• fewer hours of sleep
• genetic factors
• stress and emotional factors

What about diet foods?

Many manufacturers promote low carb diets to sell weight loss products, including nutritional bars and powders.

However, these products are not often as healthful as they suggest. It is advisable for a person to check the ingredients label of any product, whether it is a diet food or not, and see if it fits into their dietary plan. Nutritional bars and similar products can be convenient, but they are not superior to whole foods.

Reducing the risk

People can reduce their risk of insulin resistance by eating healthful carbohydrates, maintaining good sleeping habits, and exercising regularly.

Healthful carbohydrates include fruit, vegetables, legumes, whole grains, and some cereals. These foods contain essential vitamins, minerals, fiber, and key phytonutrients.

The Mediterranean diet has a moderate amount of carbohydrates from mostly whole food sources plus some animal or fish protein. This diet relates to a lower risk of developing T2DM.

Low GI diet

One factor that increases the GI score of a food is the milling and grinding process, which often leaves no more than the starchy endosperm, or the inner part, of the seed or grain. This is mainly starch.

This process also eliminates other nutrients, such as minerals, vitamins, and dietary fibers.

To follow a low GI diet, a person can eat more unrefined foods, such as:

• oats, barley, or bran
• whole-grain bread
• brown rice
• plenty of fresh fruit and vegetables
• fresh, whole fruit instead of juice
• whole-grain pasta
• salads and raw vegetables

Frequently asked questions

Some FAQs about carbohydrates may include:

Which foods are carbohydrates?

Carbohydrates generally refer to foods containing a lot of sugar that the body can break down to release energy. Examples include whole grains, vegetables, fruits, and beans.

What are carbohydrate foods to avoid?

Some health experts may describe certain carbohydrates as being less healthy than others. It may be advisable to try and limit or reduce these carbs. Examples can include white bread, pastries, sodas, and other highly processed or refined foods.

What do carbohydrates do for your body?

Carbohydrates are a macronutrient that provide the body with glucose. The body is able to convert this sugar into energy that supports bodily functions and physical activity.

Read on to learn more about what carbohydrates do.

Summary

Carbohydrates are an important source of energy for the body. Some types are more healthful than others. For instance, dietary fiber is a carbohydrate that protects heart and gut health, whereas added sugars can lead to an increased risk of T2DM, heart disease, and obesity.

Following a well-balanced diet that includes unprocessed carbohydrates, and getting enough sleep and physical activity, are more likely to lead to good health and a healthful body weight than focusing on or eliminating a particular nutrient.

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