What Foods Are Counted As Carbs?

Carbohydrates, also referred to as carbs, are one of the three macronutrients that provide the body with calories. The body converts carbohydrates to glucose, which is its preferred source of fuel. While there are different types of carbohydrates, all are converted to glucose. Many different foods contribute carbohydrates to the diet.

Two Classes of Carbs

The two classes of carbohydrates are simple and complex. The difference between the two is the chemical structure of the molecules. Simple carbohydrates are sometimes referred to as sugars, while complex carbohydrates are often called starches. Both types of carbs are converted to glucose for use as fuel, affect blood sugar levels and provide 4 calories per gram. However, simple carbohydrates usually digest and raise blood sugar levels more rapidly.

Simple Carbs

Foods counted as simple carbs are those that contain either natural or added sugars. Fruit, vegetables, milk and milk products all contain the naturally occurring sugars fructose and lactose. Table sugar, high fructose corn syrup, brown rice syrup and corn syrup solids are all simple carbohydrates often added to foods and drinks during processing. Sodas, cold cereals, granola bars, crackers, cookies and other packaged foods all contain these added sugars.

Complex Carbs

Starchy vegetables, such as potatoes, yams, corn, peas, and lima beans, count as complex carbohydrates. Legumes, breads, cereals, pasta, rice and other grains also contain complex carbs. Vegetables, legumes and whole grains are also a significant source of fiber, a carbohydrate the body is not able to break down. It therefore does not convert to glucose and does not affect blood sugar levels.

Healthy Balance

According to Mayo Clinic, a healthy diet consists of approximately 50 percent carbohydrates, with the remaining calories come from protein and fat. Both simple and complex carbohydrates are important in the diet, but fruits, milk, vegetables, legumes and whole grains are the most nutrient-dense carbohydrates. Added sugars and refined grains are void of nutrients and should be consumed sparingly.