Carbohydrates can be categorized into three major groups: dietary fibers, complex sugars--or starches--and simple sugars. Approximately 40 to 60 percent of your calorie intake should be comprised of carbohydrates, according to Medline Plus, a service of U.S. National Library of Medicine. A portion of those carbohydrates should come from natural sugars in fruits and dairy products, which are converted into glucose by the body to produce usable energy.
Description
Sugars in carbohydrates are either simple or complex, depending on the number of units that make up each molecule. Unlike the large molecular chains of complex carbohydrates, simple sugars are composed of one or two units. Carbon, hydrogen and oxygen combine to form a basic one-unit simple sugar, known as a monosaccharide. Two monosaccharides can join together to form a disaccharide, such as lactose. When you consume carbohydrates, the sugars are converted to glucose and absorbed into the bloodstream to provide energy for the body.
Types
Glucose, galactose and fructose are types of monosaccharides, while maltose, lactose and sucrose are common disaccharides. Sucrose is another name for the table sugar most people consume every day. Galactose and lactose are typically found in dairy products. Maltose is found in some vegetables and malted substances, such as beer. Fructose and glucose occur naturally in many fruits, but glucose is often refined and added to other foods as well.
Function
Carbohydrates are the body's primary source of glucose, a simple sugar used to supply energy to various parts of the body. Glucose is accessed directly or converted to glycogen and stored in the liver and muscles, according to the Center for Nutrition Policy and Promotion. Essential organs, such as the brain and central nervous system, are able to retrieve the stored energy when they need it. Many foods comprised of simple sugars also contain other beneficial nutrients, making them doubly useful for maintaining a healthy diet.
Refined and Added Sugars
Refined simple sugars are treated to remove impurities, resulting in the loss of many nutrients. Other simple sugars are added to foods, such as candy, cookies, soda and ice cream, to increase sweetness and improve flavor. Unfortunately, most refined and added sugars increase calories without providing nutrition. The excess calories are converted to fat, which can become problematic if you consume too many refined or added sugars.
Food Labels
Nutrition Facts labels on food do not offer specific details about the types of sugars included, so it is important to pay close attention to the ingredients list. High-fructose corn syrup, honey, dextrose, fruit juice concentrate, and corn sweetener are all names for added sugars, the U.S. Department of Health and Human Services points out in the 2005 "Dietary Guidelines for Americans." Avoid added sugars in favor of natural simple sugars in fruits and dairy products whenever possible.
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