Key takeaways
- Carbohydrates (carbs) are one of the body’s primary sources of energy and represent an essential part of any healthful diet, but not all carbs are equally beneficial.
- In general, it is best to focus on foods that contain complex carbs, which take longer for the body to digest and help contribute to more stable blood sugar levels.
- People should talk with a healthcare professional, such as a primary care doctor or registered dietitian, before cutting out carbs.
Carbohydrates, fat, and protein make up the three macronutrient groups that are essential components of any diet.
There are, however, different types of carbohydrates, and it is essential to know the difference between them to understand which ones to eat and which ones to limit.
The different types of carbohydrates vary in terms of their structure and the impact they have on a person’s health. Fiber, starch, and sugar are all carbohydrates.
There are three broad groups of carbohydrates:
- Monosaccharides: This is the most basic form of carbohydrate. Examples of monosaccharides include glucose and fructose.
- Disaccharides: These are two monosaccharide molecules bonded together. Examples include lactose and sucrose.
- Polysaccharides: This refers to chains of more than two monosaccharide molecules bonded together. Examples include fiber and starch.
Monosaccharides and disaccharides make up the different types of sugars and are known as simple carbohydrates. Because the body breaks them down quickly, they provide a fast source of energy and
Fiber and starch are made from polysaccharides and are known as complex carbohydrates. They contain longer chains of molecules that take longer for the body to break down and digest, which also means they also release glucose (sugar)
Foods that contain complex carbohydrates are often more nutritious because they are typically less refined, and therefore tend to provide higher amounts of vitamins, minerals, and other nutrients relative to their calorie content.
On the other hand, foods containing simple carbs — such as sugary, highly processed products like sodas and pastries — can be high in calories while being relatively low in beneficial nutrients. In addition, they often do not help people stay full for very long.
The following table provides some examples of foods that contain complex carbs and foods that contain simple carbs.
| Foods with complex carbs | Foods with simple carbs |
|---|---|
|
|
Many people choose to maintain a low carb diet or to cut carbohydrates out entirely. However, carbohydrates are an essential macronutrient and a valuable energy source.
Unless a doctor specifically recommends it for an underlying condition
Instead, it may be beneficial for a person to focus on the types of carbs they eat rather than the amount.
A balanced diet should include more foods with nutritious complex carbohydrates than foods with simple carbohydrates that provide little to no nutritional value.
Natural, unprocessed complex carbohydrates are present in foods rich in nutrients, including:
- vegetables
- nuts
- legumes
- beans
- whole grains
Many of these foods are also high in fiber. Fiber is an essential nutrient for maintaining a healthy digestive system and may help
Replacing foods high in saturated fat or sugar with complex carbohydrates rich in fiber is also an effective way of consuming fewer calories.
A note about fruits
Despite containing fructose, which is a simple carbohydrate, fruits are very nutritious and contain high levels of vitamins, minerals, and fiber.
Though natural fruit juice contains a high level of vitamins and minerals, it is low in fiber. For this reason, it is best to consume fruit juice in moderation and try to eat whole fruits instead.
Avoid fruit juice made from concentrate, as it can contain high levels of added sugar.
It is easy to replace many common types of simple carbohydrates with more healthful alternatives. The following table lays out some possible swaps.
| Instead of this… | Try this |
|---|---|
| fizzy drinks or fruit juices made from concentrate | water, unsweetened tea, or natural fruit juices |
| foods high in added sugars, like cakes and cookies | whole fruits |
| white pasta | whole grain pasta, whole wheat couscous, or quinoa |
| white bread | whole grain bread or wraps |
| potato chips | nuts |
Many food producers offer “low carb” versions of their products. However, be aware that some may be highly processed and contain artificial sweeteners, emulsifiers, and other additives.
Some of these products contain lots of calories and have few to no nutritional benefits. This is because manufacturers often remove the whole grains and replace them with other fillers.
Carbohydrates are highly nutritious and a valuable source of energy. It is, however, essential to know the difference between simple and complex carbohydrates.
Limit foods containing simple carbohydrates, as they do not satiate hunger very well and are typically present in foods with fewer nutritional benefits.
Instead, focus on consuming foods containing complex carbohydrates, as they can make a person feel fuller for longer and are often less refined and more nutritious.
And when in doubt, contact a registered dietitian or primary care doctor for advice.