What Are the Major Types of Carbohydrates?

Carbohydrates are one of the three macronutrient components of food, along with protein and fats. Your body uses carbohydrates as the most efficient source of energy. The body converts carbohydrates into glucose, which is used by your cells for energy. Carbohydrates will directly affect your blood sugar levels, since glucose is transported to cells through the bloodstream. The major types of carbohydrates are simple carbohydrates, complex carbohydrates and fiber.

Simple Carbohydrates

• Simple carbohydrates, or simple sugars, are carbohydrates that require little digestion and are converted quickly to glucose. Two main types of simple carbohydrates are naturally occurring sugars, such as those found in milk and fruit, and the added sugars found in processed foods. Fruits, fruit juices and milk contain simple carbohydrates that provide nutrients and a quick energy boost. Table sugar, candy and sweetened soft drinks are simple sugar sources that provide calories and an energy boost but have no real nutritional value.

Complex Carbohydrates

• Complex carbohydrates, or starches, are found in grains, some vegetables and legumes. These starches require more digestion than sugars and are rich in B vitamins, fiber and iron. Complex carbohydrates are the best source of energy since they are slowly burned and can provide sustained energy for exercise and activity, as well as controlling levels of blood sugar. Complex carbohydrates include unrefined cereals, breads, pasta, rice, vegetables and legumes.

Fiber

• Fiber is an indigestible carbohydrate that contributes to digestive health. It is part of the plant food found in fruits, vegetables, whole grains, nuts and legumes. Fiber is not found in animal products such as eggs, meat, poultry and fish. Dietary fiber assists the digestive tract in moving waste through the intestines to be expelled. Fiber also contributes to the feeling of fullness and satiety after a meal by adding bulk to the diet.