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Carbohydrates are one of the main nutrients in our diet. They help provide energy for
our body. There are three main types of carbohydrates found in foods: sugars, starches,
and fiber.
People with diabetes often need to count the amount of carbohydrates they eat.
Function
Your body needs all three forms of carbohydrates to function properly.
Sugars and starches are broken down by the body into glucose (blood sugar) to be used
as energy.
Fiber is the part of food that is not broken down by the body. Fiber helps you to feel full
and can help you stay at a healthy weight.
There are two types of fiber. Insoluble fiber adds bulk to your stools so you stay
regular. Soluble fiberhelps lower cholesterol levels and can help improve blood glucose
control.
Food Sources
Many different types of foods contain one or more type of carbohydrate.
SUGARS
Sugar occurs naturally in these nutrient-rich foods:
Fruits
Candy
Canned and dried beans, such as kidney beans, black beans, pinto beans, blackeyed peas, split peas, and garbanzo beans
Whole grains, such as whole wheat and brown rice as well as whole-grain breads,
cereals, and crackers
Beans and legumes, such as black beans, kidney beans, and garbanzo beans
Side Effects
Eating too many carbohydrates in the form of processed, starchy, or sugary foods can
cause an increase in total calories. This can lead to weight gain.
Severely restricting carbohydrates can cause ketosis. This is when the body uses fat for
energy because there are not enough carbohydrates from food for the body to use for
energy.
Recommendations
It is best to get most of your carbohydrates from whole foods. In addition to calories,
whole foods provide vitamins, minerals, and fiber.
By making smart food choices, you can get the full range of healthy carbohydrates and
plenty of nutrients:
Read labels on canned, packaged, and frozen foods to avoid added sugar, salt,
and fat.
Make half of your grain servings per day from whole grains.
Choose whole fruits and 100% fruit juices with little to no added sugar. Make at
least half of your daily fruit servings from whole fruits.
Starchy vegetables: 1 cup mashed potato or sweet potato, 1 small ear of corn
Breads and cereals: 1 slice of whole-grain bread; 1 ounce or 2/3 cup of wholegrain cereal; 1/2 cup of cooked brown rice, pasta, or cereal; 1/2 cup of cooked dried
beans, lentils, or dried peas
1 cup shredded wheat cereal, topped with 1 tbsp. raisins and one cup fat-free
milk
1 small banana
1 hard-boiled egg
LUNCH
Smoked turkey sandwich, made with 2 ounces whole-wheat pita bread, 1/4 cup romaine
lettuce, 2 slices tomato, 3 ounces sliced smoked turkey breast
1 medium pear
Alternative Names
Starches; Simple sugars; Sugars; Complex carbohydrates; Diet - carbohydrates; Simple
carbohydrates
Ribose and deoxyribose sugars are part of the structural framework of RNA and DNA.
The cell walls of bacteria are mainly made up of polysaccharides (types of carbohydrate).
Carbohydrates are linked to many proteins and lipids (fats), where they are vitally
involved in cell interactions.
A carbohydrate is an organic compound such as sugars, starches, celluloses and gums, that
occurs in living tissues and food. It is important for nutrition since it can be broken down into
energy by people or animals.
Carbohydrates are divided into four groups:
Monosaccharides - These are simple carbohydrates, also called simple sugars, which are
made of one sugar. They are broken down quickly by the body and are the building
blocks for complex carbohydrates.
Disaccharides - These are also simple carbohydrates that consist of two chemically-linked
monosaccarides. They come in the form of lactose, maltose and sucrose.
Oligosaccharides - These are complex carbohydrates that consist of three to ten sugars.
They are rich in vitamins and minerals; and, because they are fiber-rich, they are slower
to digest than a simple carbohydrate.
Polysaccharides - These are also complex carbohydratges and are rich in vitamins,
minerals and fiber; but, they have larger numbers of sugars than an oligosaccharide.
Simple Carbohydrates
Frucose
Lactose
Lactulose
Maltose
Maltulose
Sucrose
Galactose
Glucose
Arabinose
Arabitol
Cake
Candy
Candy bar
Carbonated drink
Chocolate
Cookie
Corn syrup
Fruit juice
Complex Carbohydrates
Cellobiose
Isomaltose
Kojibiose
Nigerose
Rutinose
Rutinulose
Trehalose
Xylobiose
Apple
Apricot
Artichoke
Asparagus
Banana
Blackberry
Black current
Blueberry
Broccoli
Brown rice