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WHAT YOU NEED TO KNOW ABOUT CARBS

Medically reviewed by Jillian Kubala, MS, RD, Nutrition — By Yvette Brazier —
Updated on October 25, 2023
* What are they?
* Nutrition
* Chemistry
* Simple and complex carbs
* High or low carb diets?
* Diabetes
* Glycemic index
* Summary

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.

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?

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

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) recommend 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.

Dietary fiber helps promote regular bowel movements, lowers blood sugar and
cholesterol, and may help reduce a person’s calorie intake. The FDA recommend
that people get 28 grams (g) of dietary fiber per day in a 2,000-calorie diet.

Most people in the United States exceed the recommended daily limits for added
sugar. This can increase a person’s risk of developing cardiovascular disease
and dental cavities.

The Dietary Guidelines for Americans 2015–2020Trusted Source recommend that
people get less than 10% of their total daily calories from added sugars, which
means less than 50 g of added sugars each day.

However, limiting added sugar as much as possible is best for overall health.
The American Heart AssociationTrusted Source recommend that women limit added
sugar to less than 6 teaspoons (25 g) per day and men limit their intake to less
than 9 teaspoons (36 g) per day.

CHEMISTRY

The chemical structures of carbohydrates contain carbon, hydrogen, and oxygen
atoms. Two basic compounds make up carbohydrates: Aldehydes, which are
double-bonded carbon and oxygen atoms, plus a hydrogen atom, and ketones, which
are double-bonded carbon and oxygen atoms, plus two additional carbon atoms.

Carbohydrates can combine to form polymers, or chains, to create different types
of carbohydrates. Carbohydrate can be monosaccharides, disaccharides, or
polysaccharides.

MONOSACCHARIDES

Monosaccharides are single units of sugar. Examples include:

* glucose, the body’s main source of energy
* galactose, which is most readily available in milk and dairy products
* fructose, which mostly occurs in fruits and vegetables

DISACCHARIDES

Disaccharides are two sugar molecules joined together. Examples include:

* lactose, found in milk, which is made up of glucose and galactose
* sucrose, or table sugar, which is made up of glucose and fructose

POLYSACCHARIDES

Polysaccharides are chains of many sugars. They can consist of hundreds or
thousands of monosaccharides. Polysaccharides act as food stores for plants and
animals. Examples include:

* glycogen, which stores energy in the liver and muscles
* starches, which are abundant in potatoes, rice, and wheat
* cellulose, one of the main structural components of plants

SIMPLE AND COMPLEX CARBOHYDRATES

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.

SHOULD I TRY A HIGH OR LOW CARB DIET?

In a typical diet, carbohydrates are the main energy source for the body. The
body uses them as fuel for the cells.

Many people have turned to low carb diets, such as the keto diet, for their
potential health benefits and weight loss. However, some types of carbohydrates
– including whole grains and dietary fiber – have substantial health benefits.

In fact, according to the Physicians Committee for Responsible Medicine, those
who eat the most carbohydrates – especially from natural sources such as beans,
whole grains, and vegetables — have a lower risk for obesity, type 2 diabetes,
and heart disease.

Other types of carbohydrates, including simple carbohydrates such as white
bread, have much lower nutritional value.

Added sugars are a type of carbohydrate that can have adverse health effects.
Eating large amounts of foods that contain added sugars can contribute to
obesity, type 2 diabetes, and cardiovascular disease.

When making dietary changes, it is important to aim for a healthful diet that
contains the range of nutrients that the body needs.

CARBOHYDRATES AND OBESITY

Some argue that the global rise in obesity is linked to a high intake of carbs.
However, a number of factors contribute to rising obesity rates,
includingTrusted Source:

* lower physical activity levels
* greater availability of ultraprocessed 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.

These products are not often healthful as many contain colorings, artificial
sweeteners, emulsifiers, and other additives and are typically low in vitamins,
minerals, and antioxidants, making them similar to junk food.

CAN CARBOHYDRATES LEAD TO DIABETES?

After a meal, the body breaks carbohydrates down into glucose, causing blood
sugar levels to increase. This causes the pancreas to produce insulin, a hormone
that allows the body’s cells to use this sugar for energy or storage.

Over time, repeated spikes in blood sugar levels can damage the cells that make
insulin, wearing them out. Eventually, the body may stop producing insulin, or
may not be able to use it properly. This is known as insulin resistance.

Eating carbohydrates or sugars alone does not cause diabetes. Carbohydrates are
an important source of nutrients in most diets.

However, people are more likelyTrusted Source to have insulin resistance and
develop type 2 diabetes if they have overweight or obesity, which can be linked
with a diet high in sugar.

Insulin resistance increases the risk of developing metabolic syndrome, which
refers to a group of risk factors that raise the risk of heart disease, stroke,
and other medical conditions.

If a person has elevated blood sugar levels, reducing their intake of added
sugar and refined carbohydrates can help reduce their blood sugar levels,
improve insulin resistance, and may help promote healthy weight loss if needed.

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 natural
sources plus some animal or fish protein.

This diet has a lower impactTrusted Source on insulin requirements and
subsequent health problems, compared with the standard American diet.

THE GLYCEMIC INDEX

The glycemic index (GI) ranks how quickly a food raises blood sugar levels on a
scale of 0 to 100.

Foods with a high GI cause rapid spikes in blood sugar. Foods with a low GI take
longer for the body to digest, leading to more balanced blood sugar levels.

Eating lots of foods with a high GI may increase a person’s risk for type 2
diabetes and other health concerns, including heart disease and overweight.

A diet with plenty of low GI foods, together with exercise and regular sleep,
can help a person maintain health and a moderate weight.

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

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 type 2 diabetes, heart disease, and overweight.

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.

Last medically reviewed on December 18, 2020

* Diabetes
* Endocrinology
* Nutrition / Diet
* Obesity / Weight Loss / Fitness

HOW WE REVIEWED THIS ARTICLE:

Sources
Medical News Today has strict sourcing guidelines and draws only from
peer-reviewed studies, academic research institutions, and medical journals and
associations. We avoid using tertiary references. We link primary sources —
including studies, scientific references, and statistics — within each article
and also list them in the resources section at the bottom of our articles. You
can learn more about how we ensure our content is accurate and current by
reading our editorial policy.
* Abiemo, E. E., et al. (2013). Relationships of the Mediterranean dietary
pattern with insulin resistance and diabetes incidence in the Multi-Ethnic
Study of Atherosclerosis (MESA) [Abstract].
https://www.ncbi.nlm.nih.gov/pubmed/22932232
* Added sugars. (2018).
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
* Carbohydrates and diabetes: What you need to know. (n.d.).
https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/carbohydrates-and-diabetes
* Davis, C., et al. (2015). Definition of the Mediterranean diet: A literature
review.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4663587/
* Dietary fiber. (2020).
https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/assets/InteractiveNFL_DietaryFiber_March2020.pdf
* Dietary guidelines for Americans 2015–2020, 8th edition. (2015).
https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf
* Dietary reference intakes: Macronutrients. (n.d.)
https://www.nal.usda.gov/sites/default/files/fnic_uploads/macronutrients.pdf
* Get smart on carbs. (2020).
https://www.diabetes.org/nutrition/understanding-carbs
* Glycemic index. (2020).
http://www.glycemicindex.com/
* Metabolic syndrome. (n.d.).
https://www.nhlbi.nih.gov/health-topics/metabolic-syndrome
* Olfert, M. D., et al. (2018). Vegetarian diets and the risk of diabetes.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153574/
* Protein. (2020).
https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/assets/InteractiveNFL_Protein_March2020.pdf
* Symptoms & causes of diabetes. (2016).
https://www.niddk.nih.gov/health-information/diabetes/overview/symptoms-causes
* The carbohydrate advantage: Choose complex carbohydrates for lasting energy
and good health. (n.d.).
https://www.pcrm.org/good-nutrition/nutrition-information/the-carbohydrate-advantage
* Total carbohydrate. (2020).
https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/assets/InteractiveNFL_TotalCarbohydrate_March2020.pdf
* Total fat. (2020).
https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/assets/InteractiveNFL_TotalFat_March2020.pdf
* What causes obesity & overweight? (2016).
https://www.nichd.nih.gov/health/topics/obesity/conditioninfo/cause

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Medically reviewed by Jillian Kubala, MS, RD, Nutrition — By Yvette Brazier —
Updated on October 25, 2023

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