Types of Carbohydrates | ADA

Did you know there are three main types of carbohydrate in food? There are

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.

No wonder knowing what kind and how much carbohydrate to eat can be confusing!

On the nutrition label, the term “total carbohydrate” includes all three types of carbohydrates. This is the number you should pay attention to if you are carbohydrate counting.

Starch

Foods high in starch include:

• Starchy vegetables like peas, corn, lima beans and potatoes

• Dried beans, lentils and peas such as pinto beans, kidney beans, black eyed peas and split peas

• Grains like oats, barley and rice. (The majority of grain products in the US are made from wheat flour. These include pasta, bread and crackers but the variety is expanding to include other grains as well. )

The grain group can be broken down even further into whole grain or refined grain.

A grain contains three parts:

• bran

• germ

• endosperm

The bran is the outer hard shell of the grain. It is the part of the grain that provides the most fiber and most of the B vitamins and minerals.

The germ is the next layer and is packed with nutrients including essential fatty acids and vitamin E.

The endosperm is the soft part in the center of the grain. It contains the starch. Whole grain means that the entire grain kernel is in the food.

If you eat a whole grain food, it contains the bran, germ, and endosperm so you get all of the nutrients that whole grains have to offer. If you eat a refined grain food, it contains only the endosperm or the starchy part so you miss out on a lot of vitamins and minerals. Because whole grains contain the entire grain, they are much more nutritious than refined grains.

Sugar

Sugar is another type of carbohydrate. You may also hear sugar referred to as simple or fast-acting carbohydrate.

There are two main types of sugar:

On the nutrition facts label, the number of sugar grams includes both added and natural sugars.

There are many different names for sugar. Examples of common names are table sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner’s sugar, powdered sugar, raw sugar, turbinado, maple syrup, high-fructose corn syrup, agave nectar and sugar cane syrup.

You may also see table sugar listed by its chemical name, sucrose. Fruit sugar is also known as fructose and the sugar in milk is called lactose. You can recognize other sugars on labels because their chemical names also end in “-ose.” For example glucose (also called dextrose), fructose (also called levulose), lactose and maltose.

If you are looking for information about artificial sweeteners, read the “sugar substitutes” section on this page.

Fiber

Fiber comes from plant foods so there is no fiber in animal products such as milk, eggs, meat, poultry, and fish.

Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains, nuts and legumes. When you consume dietary fiber, most of it passes through the intestines and is not digested.

For good health, adults need to try to eat 25 to 30 grams of fiber each day. Most Americans do not consume nearly enough fiber in their diet, so while it is wise to aim for this goal, any increase in fiber in your diet can be beneficial. Most of us only get about half of what is recommended.

Fiber contributes to digestive health, helps to keep you regular, and helps to make you feel full and satisfied after eating.

Additional health benefits, of a diet high in fiber—such as a reduction in cholesterol levels—have been suggested by some so may be an additional benefit.

Good sources of dietary fiber include:

• Beans and legumes. Think black beans, kidney beans, pintos, chickpeas (garbanzos), white beans, and lentils.

• Fruits and vegetables, especially those with edible skin (for example, apples, corn and beans) and those with edible seeds (for example, berries).

• Whole grains such as:

• Whole wheat pasta

• Whole grain cereals (Look for those with three grams of dietary fiber or more per serving, including those made from whole wheat, wheat bran, and oats.)

• Whole grain breads (To be a good source of fiber, one slice of bread should have at least three grams of fiber. Another good indication: look for breads where the first ingredient is a whole grain. For example, whole wheat or oats.) Many grain products now have “double fiber” with extra fiber added.

• Nuts — try different kinds. Peanuts, walnuts and almonds are a good source of fiber and healthy fat, but watch portion sizes, because they also contain a lot of calories in a small amount.

In general, an excellent source of fiber contains five grams or more per serving, while a good source of fiber contains 2.5–4.9 grams per serving.

It is best to get your fiber from food rather than taking a supplement. In addition to the fiber, these foods have a wealth of nutrition, containing many important vitamins and minerals. In fact, they may contain nutrients that haven’t even been discovered yet!

It is also important that you increase your fiber intake gradually, to prevent stomach irritation, and that you increase your intake of water and other liquids, to prevent constipation.

Good Carbs, Bad Carbs — How to Make the Right Choices

The amount of carbs we should consume is a highly debated topic. We need some carbs to function well, but they could also contribute to weight gain and other health conditions. Some carbs may be healthier for us than others.

The dietary guidelines suggest that we get about half of our calories from carbohydrates. On the other hand, some claim that carbs may lead to obesity and type 2 diabetes and that most people should limit them in their diets.

While there are good arguments on both sides, there is no denying that our bodies need carbohydrates to work well. This article takes a detailed look at carbs, the difference between whole and refined crabs, their health effects, and how you can make the best choices for yourself.

What are carbs?

Carbs, or carbohydrates, are molecules that have carbon, hydrogen, and oxygen atoms.

In nutrition, the word “carbs” refers to one of the three macronutrients. The other two are protein and fat.

Dietary carbohydrates have three main categories:

• Sugars. These are sweet, short-chain carbohydrates found in foods. Examples are glucose, fructose, galactose, and sucrose.
• Starches. These are long chains of glucose molecules, which eventually get broken down into glucose in the digestive system.
• Fiber. Humans cannot digest fiber, but the bacteria in the digestive system can make use of some types. Plus, eating fiber is vital to your overall health.

One of the primary purposes of carbohydrates in our diet is to provide fuel for our bodies.

Most carbs get broken down or transformed into glucose, which can be used as energy. Carbs can also be turned into fat (stored energy) for later use.

Fiber is an exception. It doesn’t provide energy directly, but it does feed the friendly bacteria in the digestive system. These bacteria can use the fiber to produce fatty acids that some of our cells can use as energy.

Sugar alcohols are also classified as carbohydrates. They taste sweet but usually don’t provide many calories. They don’t tend to be nutritive.

Summary

Carbohydrates are one of the three macronutrients. The main types of dietary carbohydrates are sugars, starches, and fiber.

‘Whole’ vs. ‘refined’ carbs

Though there is a lot of information floating around about carbs, keep in mind that not all carbs are created equal.

There are many different types of carbohydrate-containing foods, and they can vary in their health effects.

Carbs are sometimes referred to as “simple” versus “complex” or “whole” versus “refined.”

Whole carbs are minimally processed and contain the fiber found naturally in the food, while refined carbs have been processed more and have had the natural fiber removed or changed.

Examples of whole carbs include:

• vegetables
• quinoa
• barley
• legumes
• potatoes
• whole grains
• oats
• beans

On the other hand, refined carbs include:

• sugar-sweetened beverages
• white bread
• pastries
• other items made with white flour

Numerous studies show that refined carbohydrate consumption is associated with health conditions like obesity and type 2 diabetes (1, 2, 3).

Refined carbohydrates tend to cause spikes in blood sugar levels, which can lead to a subsequent crash that can trigger hunger and lead to food cravings (4, 5).

They’re usually also lacking in many essential nutrients. In other words, they’re “empty” calories.

There are also added sugars, which should be limited as diets high in added sugars are linked to an increased risk of many different chronic diseases (6, 7, 8, 9).

While it is important to limit refined carbs and added sugars, whole carbs should be a part of a balanced diet.

Whole food sources of carbohydrates are loaded with nutrients and fiber and don’t cause the same spikes and dips in blood sugar levels.

Numerous studies on high fiber carbohydrates, including vegetables, fruits, legumes, and whole grains, show that eating them is linked to improved metabolic health and a lower risk of disease (10, 11, 12, 13, 14).

Summary

Not all carbs are created equal. Refined carbs are linked to obesity and metabolic diseases, but whole carbohydrates, which are minimally processed, have many health benefits.

Low carb diet conundrum

No discussion about carbs is complete without mentioning low carb diets.

These types of diets restrict carbohydrates while allowing plenty of protein and fat.

Though there are studies that indicate that low carb diets can help you lose weight, research tends to focus on those who have obesity, metabolic syndrome, and/or type 2 diabetes.

Some of these studies show that low carb diets can promote weight loss and lead to improvements in various health markers, including HDL “good” cholesterol, blood sugar, blood pressure, and others when compared with the standard “low fat” diet (15, 16, 17, 18, 19).

However, a review of more than 1,000 studies found that while there were positive outcomes with low carb diets less than and at 6–11 months, there wasn’t a significant effect on cardiovascular risk factors after 2 years (20).

Additionally, a National Health and Nutrition Examination Survey conducted from 1999–2010 that analyzed low carb diets and the risk of death found that those who ate the least amount of carbs tended to die prematurely from any cause, including stroke, cancer, and coronary heart disease (21, 22, 23).

Summary

Just because low carb diets can be useful for weight loss for some individuals, they’re not the answer for everyone.

‘Carbs’ are not the cause of obesity

Though limiting your carbs can lead to weight loss, it doesn’t mean that eating carbs in and of itself is what caused weight gain in the first place.

This is actually a myth that’s been debunked.

While it’s true that added sugars and refined carbs are linked to an increased chance of developing obesity, the same is not true of fiber-rich, whole-food sources of carbohydrates.

In fact, humans have been eating carbs for thousands of years, in some form or another.

Yet the rate of developing obesity started growing around the mid-20th century with an uptick around 1980 when 4.8 percent of men and 7.9 percent of women had obesity.

Today, our numbers have increased exponentially and 42.4 percent of adults have obesity (24).

It’s also worth noting that some populations have remained in excellent health while eating a high carb diet.

The Okinawan people and the Kitavan islanders, who consume a significant portion of their daily calorie intake from carbohydrates, have some of the longest lifespans (25).

What they have in common is they eat real, unprocessed foods.

However, populations that consume a large amount of refined carbohydrates and processed foods tend to have a higher chance of developing negative health outcomes.

Summary

Humans have been eating carbs long before the obesity epidemic, and there are many examples of populations that have remained in excellent health while eating diets high in carbs.

Carbs are not ‘essential,’ but many carb-containing foods are incredibly healthy

Many people following a low carb diet claim that carbs are not an essential nutrient.

This may be true to an extent, but they’re a critical component of a balanced diet.

Some believe that the brain doesn’t need the recommended 130 grams of carbohydrates per day. While some areas of the brain can use ketones, the brain relies on carbohydrates to provide its fuel (26, 27).

Furthermore, the nutrition carb-containing foods, such as vegetables and fruits, provide offer a variety of health benefits.

Although it’s possible to survive even on a zero-carb diet, it’s probably not an optimal choice because you’re missing out on plant foods that science has shown to be beneficial. Additionally, that extremely restrictive diet shouldn’t be something that is embarked upon without speaking with your doctor.

Summary

Carbohydrates are not an “essential” nutrient.

However, many carb-rich plant foods are loaded with beneficial nutrients, so avoiding them may not leave you feeling your best.

How to make the right choices

As a general rule, carbohydrates in their natural, fiber-rich form are healthy, while those stripped of their fiber are not.

If it’s a whole, single-ingredient food, then it’s probably a healthy food for most people, no matter what the carbohydrate content is.

Instead of thinking of carbs as either “good” or “bad,” focus on increasing whole and complex options over those that are heavily processed. It is better to focus on what you are gaining instead of what it feels like you may be giving up.

Things are rarely ever black and white in nutrition. But the following foods are a better source of carbs.

• Vegetables. All of them. It’s best to eat a variety of vegetables every day.
• Whole fruits. Apples, bananas, strawberries, etc.
• Legumes. Lentils, kidney beans, peas, etc.
• Nuts. Almonds, walnuts, hazelnuts, macadamia nuts, peanuts, etc.
• Seeds. Chia seeds and pumpkin seeds.
• Whole grains. Choose grains that are truly whole, as in pure oats, quinoa, brown rice, etc.
• Tubers. Potatoes, sweet potatoes, etc.

These foods may be acceptable in moderation for some people, but many will do best by limiting them as much as possible.

• Sugary drinks. These are sodas, fruit juices with added sugar, and beverages sweetened with high fructose corn syrup.
• White bread. These are refined carbohydrates that are low in essential nutrients and have a negative effect on metabolic health. This applies to most commercially available breads.
• Pastries, cookies and cakes. These foods tend to be very high in sugar and refined wheat.
• Ice cream. Most types of ice cream are very high in sugar, although there are exceptions.
• Candies and chocolates. If you’re going to eat chocolate, choose quality dark chocolate.
• French fries and potato chips. Whole potatoes are healthy. However, french fries and potato chips don’t provide the nutritional benefits that whole potatoes do.

Summary

Carbs in their natural, fiber-rich form are generally healthy.

Processed foods with sugar and refined carbs don’t provide the same nutritional benefits as carbs in their natural form and are more likely to lead to negative health outcomes.

Low carb is great for some, but others function best with plenty of carbs

There is no one-size-fits-all solution in nutrition.

The “optimal” carbohydrate intake depends on numerous factors, such as:

• age
• gender
• metabolic health
• physical activity
• food culture
• personal preference

If you’re overweight or have medical conditions such as metabolic syndrome and/or type 2 diabetes, you may be carbohydrate sensitive.

In this case, reducing carbohydrate intake is likely beneficial.

On the other hand, if you’re just trying to stay healthy, there’s probably no reason for you to avoid “carbs.” However, it’s still important to eat whole, single-ingredient foods as much as possible.

If your body type is naturally lean and/or you’re highly physically active, you may even function much better with plenty of carbs in your diet.

For more information about the amount of carbs that’s right for you, talk with your doctor.

Simple and complex carbohydrates. What is this? 12 most important questions

In recent decades, an anti-carbohydrate fashion has appeared: “Carbohydrates cause diabetes”, “you need to give up carbohydrates”, “white rice, bread and pasta should not be eaten” … We disagree and want to tell you what complex carbohydrates are, what fast carbohydrates differ from slow ones in how much they need to be eaten, whether sugar is harmful, and much more.

WHAT ARE CARBOHYDRATES AND WHY DO YOU NEED THEM?

What is . Carbohydrates are sugar, but not necessarily sweet. In addition to all sweets, sugars are found in cereals, grains and legumes, such as buckwheat, pasta and beans. In its pure form, the body does not absorb carbohydrates, so it converts them into glucose, and then it feeds the cells with glucose energy. It turns out that the fate of a carbohydrate is unenviable: it lives with one goal – to get into the stomach, become glucose and sing “It’s snowing” and give the body energy.

Why do we need . First, the body sends glucose to cells that need energy right now, for example, to grow a new neural connection in the brain. And when those cells are full, the body sends glucose to the liver and muscles. There, 10-50 thousand glucoses are collected into one large glucose – a glycogen molecule. This is the same glucose, but in large quantities.

The liver stores glycogen to supply glucose to cells when they lack energy. And the muscles – to spend energy under load, for example, during training. If there is no glycogen in the muscles, they will begin to take energy from another reserve – from protein, and in this way they will destroy themselves.

The amount of glycogen depends on the duration, intensity and quality of training. We can sustain a 90 minute workout and have the strength to do so thanks to carbs → glucose → glycogen.

WHAT IS THE DIFFERENCE OF SIMPLE CARBOHYDRATES FROM COMPLEX CARBOHYDRATES?

Different structure . Imagine a railroad car – it’s a simple carbohydrate. And the whole railway composition is a complex carbohydrate. From the head of the station received a command to send the train to the depot. The whole train will not fit there, so you should separate each car and work specifically with it. So it is in the body.

Simple carbohydrates consist of one molecule and are rapidly absorbed into the blood. Because of this, they are also called “fast carbohydrates.” And complex carbohydrates are made up of a chain of simple ones. Such carbohydrates are longer, and it takes time to break down one molecule to glucose. Therefore, complex carbohydrates are called “slow carbohydrates”.

The body reacts differently . Our body reacts to fast carbohydrates like this: fast carbohydrate enters the body → glucose levels rise sharply → glucose is quickly distributed to cells → glucose levels also drop sharply.

And with slow carbohydrates, the body works like this: a slow carbohydrate enters the body → it takes a long time to break down to glucose → the blood glucose level rises slowly → as it breaks down, glucose is gradually distributed over the cells → the glucose level decreases slowly.

WHICH IS BETTER – FAST OR SLOW CARBOHYDRATES?

When blood glucose rises, we feel full, and when it falls, we feel hungry. For the body, there is no difference between chocolate and buckwheat – it will process these products into glucose and distribute them further. But there is a difference in saturation: chocolate (fast carbohydrate) will saturate for half an hour, and buckwheat (slow) – for three.

This happens because the simple carbohydrates from chocolate are instantly absorbed into the blood, quickly raise the level of glucose and are just as quickly distributed to the cells. And the complex carbohydrates of buckwheat will break down much longer and be distributed over the cells just as long. In addition, along with buckwheat, the body will receive B vitamins, iron and vegetable protein, and in chocolate – only additional fats.

It turns out that complex carbohydrates are more useful than simple ones, because they saturate longer, contain vitamins and dietary fiber (fiber).

IS FIBER ALSO A CARBOHYDRATE?

Dietary fiber is a special type of carbohydrate. It is found in plant foods – vegetables, fruits, legumes and grains. Our body does not know how to digest fiber, so it is not absorbed into the blood, but passes through the digestive tract in transit, “cleansing” the intestines.

Fiber increases satiety and prolongs the feeling of satiety, so it’s best to start your meal with a green salad, so it’s easier not to overeat. To gain the required level of fiber – 25-35 grams per day – WHO recommends eating at least 400 grams of vegetables and fruits per day.

THEY SAY THAT IF YOU HAVE A LOT OF CARBOHYDRATES YOU WILL LEAD TO DIABETES AND INSULIN RESISTANCE, IS IT TRUE?

To answer this question, you need to understand what happens when carbohydrate enters the body. The task of the body is to distribute glucose throughout the cells. The following happens:

Glucose enters the blood

↓

Pancreas secretes insulin

↓

Insulin presses on the cell receptor, and the cell accepts glucose

Imagine that the cell is an elevator, its receptor is a call button, and insulin is you. You want to enter the elevator and you press the button, but it does not work – the elevator does not open. This is because in front of you a certain gentleman pressed the button for a very long time and broke it. The same thing happens with the cell receptor – it ceases to “obey” insulin, does not open the “door”, and glucose does not enter the cell. This condition is called insulin resistance.

As a result, the cell does not receive energy, and glucose remains in the blood. Then the pancreas begins to produce even more insulin – the body needs to distribute glucose. This leads to exhaustion of the pancreas – it is not able to secrete the amount of insulin that is needed. Sugar remains in the blood, and a dangerous health condition occurs – type 2 diabetes mellitus.

In addition, if the cells do not have energy, then they do not work. This leads to the activation of those diseases to which a person is predisposed. The danger of such a state is this: if the cell cannot accept energy, it will not be able to accept medicines. This means that it will be more difficult to cure such a disease.

HOW TO CALCULATE YOUR CARBOHYDRATE RATE?

According to the classical formula of KBJU. There is a classic formula for the distribution of proteins, fats and carbohydrates: 30/30/40. To do this, you will have to do calculations and keep a food diary. The most convenient way to read KBJU is through an application, for example, FatSecret.