Carbohydrates often get labeled as either “good” or “bad,” but the reality is more nuanced. Carbohydrates are a primary source of energy for the body, especially for the brain and muscles. Understanding the different types of carbohydrates can help you choose ones that support steady energy and long-term health.
The first major category is simple carbohydrates. These include sugars found naturally in foods like fruit and milk, as well as added sugars found in candy, soda, and baked goods. Naturally occurring sugars come packaged with fiber, vitamins, and minerals, which slow digestion. Added sugars, on the other hand, are quickly absorbed and can lead to blood sugar spikes without providing much nutritional value.
Complex carbohydrates include starches and fiber. Starches are found in foods like potatoes, rice, beans, and whole grains. They break down more slowly than simple sugars and provide longer-lasting energy. Fiber, which is found in vegetables, fruits, legumes, and whole grains, is a type of carbohydrate that the body doesn’t fully digest. Fiber supports digestion, gut health, and blood sugar regulation.
Another important distinction is between whole-food carbohydrates and refined carbohydrates. Whole-food carbohydrates come from foods close to their natural state and contain fiber and nutrients. Refined carbohydrates—such as white bread, pastries, and many packaged foods—have had much of their fiber and nutrients removed, making them easier to overeat and harder on blood sugar.
Carbohydrates aren’t the enemy. Choosing carbohydrates from whole, minimally processed foods and pairing them with protein and fat can help your body use them effectively and keep energy levels steady throughout the day.
Content here is intended for education and is not a substitute for medical advice. Always consult your personal healthcare provider for your specific needs. I provide telehealth and in-person visits and am happy to accept new patients who need a provider.