Carbohydrates, found in a wide variety of foods and beverages, provide the primary source of energy for the body. The sugar molecule represents the basic building block of all carbohydrates, including sugars, starches and fibers. The body converts digestible carbohydrates into glucose, a universal energy source for cells.
Simple vs. Complex
The terms "simple" and "complex" describe carbohydrates with different structures. Complex carbohydrates refer to those carbohydrates made up of three or more linked sugars, including starches and fibers. Simple carbohydrates, or sugars, contain only one or two sugar molecules. Simple carbohydrates include the sugars found in fruits, vegetables, milk products, processed foods and refined grains, while complex carbohydrates include whole grain breads and cereals, starchy vegetables, legumes and fiber.
Glycemic Index
The glycemic index provides an alternative classification system to the division between simple and complex carbohydrates, and it better explains the impact of different kinds of carbohydrates on the body, notes the Harvard School of Public Health. The body converts some complex carbohydrates, such as the starch in white bread, almost as quickly as it processes pure glucose, a simple carbohydrate. On the other hand, some simple carbohydrates, such as the fructose found in fruits, has a minimal effect on blood sugar. The glycemic Index classifies carbohydrates according to their impact on blood sugar. High-glycemic-index foods, such as white bread and most desserts, cause rapid blood sugar spikes, while low-glycemic-index foods, such as whole oats and vegetables, have a much gentler effect on blood sugar. A high intake of high-glycemic-index foods has been associated with an increased risk for obesity, diabetes and heart disease, notes the Harvard School of Public Health.
Natural vs. Added
Carbohydrates occur naturally in whole grains, legumes, fruits, vegetables and dairy products. Many processed foods contain added carbohydrates in the form of starches or sugar. Refined grains and foods with added sugar typically provide far fewer nutrients than natural, plant-based sources of carbohydrates. A healthy diet should emphasize natural, nutrient-dense sources of carbohydrates, such as fruits, vegetables, legumes and whole grains, and limit refined grains and foods with sugars, recommends MayoClinic.com.
Types of Fiber
Because the body cannot break fibers down into sugar molecules, this type of carbohydrate leaves the body undigested. Dietary fiber, found in whole grains, legumes, fruits and vegetables, plays an important role in healthy digestion and may reduce the risk of chronic diseases. Soluble fiber, a type of fiber that dissolves in water, helps to remove fatty substances from the intestinal tract, reducing LDL, or "bad," cholesterol. Insoluble fiber, a type of fiber that does not dissolve in water, adds bulk to stools, helping to prevent constipation and diverticular disease.
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