Carbohydrates, or carbs, are sugar molecules. With proteins and fats, they are one of the three main nutrients in food and drink. The body breaks them down into glucose (blood sugar), the main fuel for its cells, tissues and organs. Glucose is used right away or stored in the liver and muscles for later.
Three types
| Type | What it is | Where it's found |
|---|---|---|
| Sugars (simple carbohydrates) | Carbohydrate in its most basic form | Added to candy, desserts, processed foods and regular soda; found naturally in fruit, vegetables and milk |
| Starches (complex carbohydrates) | Many simple sugars strung together, which the body must break down for energy | Bread, cereal, pasta; potatoes, peas, corn |
| Fiber (complex carbohydrate) | Mostly indigestible, so it helps you feel full and makes overeating less likely | Fruits, vegetables, nuts, seeds, beans, whole grains |
High-fiber diets have other benefits too. They may help prevent stomach and intestinal problems such as constipation, and may help lower cholesterol and blood sugar.
Foods with carbohydrates
- Grains: bread, noodles, pasta, crackers, cereal, rice.
- Fruits: apples, bananas, berries, mangoes, melons, oranges.
- Dairy: milk, yogurt.
- Legumes: dried beans, lentils, peas.
- Starchy vegetables: potatoes, corn, peas.
- Snacks and sweets: cakes, cookies, candy, other desserts.
- Sugary drinks: juices, regular soda, fruit drinks, sports and energy drinks.
Meat, fish, poultry, some cheeses, nuts and oils contain relatively few carbohydrates.
Choosing the right carbs
You need some carbohydrates for energy, but the kind matters.
- Choose whole grains over refined grains. Whole grains, such as whole-wheat bread, brown rice, whole cornmeal and oatmeal, keep their vitamins, minerals and fiber. Refined grains have had parts of the grain, and some nutrients with them, removed. A product is rich in whole grain if one appears among the first few items on its ingredients list.
- Eat plenty of fiber. The Nutrition Facts label shows how much a food contains.
- Limit added sugar. Foods high in added sugar bring many calories and little nutrition, raise blood sugar and can cause weight gain. The Nutrition Facts label lists both total and added sugars.
How much?
There is no single right amount. It depends on age, sex, health, and whether you want to lose or gain weight. On average, people should get 45% to 65% of their daily calories from carbohydrates. The Daily Value on Nutrition Facts labels is 275 grams a day, based on a 2,000-calorie diet; yours may be higher or lower depending on your calorie needs and health.
Low-carb diets
Some people cut carbs to lose weight, usually eating 25 to 150 grams a day. Such a diet can be safe, but talk to your health care provider first. Low-carb diets can limit how much fiber you get, and they can be hard to keep up over the long term.
Sources
Based on the MedlinePlus health topic "Carbohydrates," National Library of Medicine; a work of the United States government in the public domain.
Licence: CC0 1.0 (public domain) · Adapted from medlineplus.gov
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