This includes dietary fiber, total sugars, and added sugars, which are listed on food labels. The FDA recommend that people get 28 grams g of dietary fiber per day in a 2,calorie diet.

Most people in the United States exceed the recommended daily limits for added sugar. However, limiting added sugar as much as possible is best for overall health. The American Heart Association 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.

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.

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:. 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.

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. 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, including :. 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.

After a meal, the body breaks carbohydrates down into glucose, causing blood sugar levels to increase. 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 likely 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. 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 impact on insulin requirements and subsequent health problems, compared with the standard American diet.

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

A diet with plenty of low GI foods, together with exercise and regular sleep, can help a person maintain health and a moderate weight. 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. 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. Many people avoid eating carbohydrates to help them lose weight.

This usually means eating between 25 g and g of carbs each day. This kind of diet can be safe, but you should talk to your health care provider before starting it.

One problem with low-carb diets is that they can limit the amount of fiber you get each day. They can also be hard to stay on for the long term. The information on this site should not be used as a substitute for professional medical care or advice.

Contact a health care provider if you have questions about your health. Carbohydrates Also called: Carbs. On this page Basics Summary Start Here. Learn More Related Issues Specifics. See, Play and Learn No links available. Research Clinical Trials Journal Articles. Resources Find an Expert.

For You Children Teenagers Patient Handouts. What are carbohydrates? What are the different types of carbohydrates? There are three main types of carbohydrates: Sugars. They are also called simple carbohydrates because they are in the most basic form. They can be added to foods, such as the sugar in candy, desserts, processed foods, and regular soda.

They also include the kinds of sugar that are found naturally in fruits, vegetables, and milk. They are complex carbohydrates, which are made of lots of simple sugars strung together. Your body needs to break starches down into sugars to use them for energy. Starches include bread, cereal, and pasta.

They also include certain vegetables, like potatoes, peas, and corn. It is also a complex carbohydrate. Your body cannot break down most fibers, so eating foods with fiber can help you feel full and make you less likely to overeat. Diets high in fiber have other health benefits. They may help prevent stomach or intestinal problems, such as constipation.

They may also help lower cholesterol and blood sugar. Fiber is found in many foods that come from plants, including fruits, vegetables, nuts, seeds, beans, and whole grains. Which foods have carbohydrates? Common foods with carbohydrates include: Grains, such as bread, noodles, pasta, crackers, cereals, and rice Fruits, such as apples, bananas, berries, mangoes, melons, and oranges Dairy products, such as milk and yogurt Legumes, including dried beans, lentils, and peas Snack foods and sweets, such as cakes, cookies, candy, and other desserts Juices, regular sodas, fruit drinks, sports drinks, and energy drinks that contain sugar Starchy vegetables, such as potatoes, corn, and peas Some foods don't have a lot of carbohydrates, such as meat, fish, poultry, some types of cheese, nuts, and oils.

Which types of carbohydrates should I eat? But it's important to eat the right kinds of carbohydrates for your health: When eating grains, choose mostly whole grains and not refined grains: Whole grains are foods like whole-wheat bread, brown rice, whole cornmeal, and oatmeal.

They offer lots of nutrients that your body needs, like vitamins , minerals , and fiber. To figure out whether a product has a lot of whole grain, check the ingredients list on the package and see if a whole grain is one of the first few items listed. Refined grains are foods that have had some parts of the grains removed.

This also removes some of the nutrients that are good for your health. Eat foods with lots of fiber. The Nutrition Facts labels on the back of food packages tells you how much fiber a product has.

Try to avoid foods that have a lot of added sugar. These foods can have many calories but not much nutrition.