It isn't always easy to tell which foods are good choices and which aren't. The Nutrition Facts on food labels can help. Although carbohydrates have just 4 calories per gram, the high sugar content in snack foods means the calories can add up quickly, and these "empty calories" usually have few other nutrients.

Make good carbohydrate choices buy whole grains, fruits, veggies, and low-fat milk and dairy products , limit foods with added sugar, and encourage kids to be active every day.

And don't forget to be a good role model. Kids will see your healthy habits and adopt them, leading to a healthier lifestyle in childhood and beyond. KidsHealth Parents Carbohydrates and Sugar. en español: Los carbohidratos y el azúcar. Medically reviewed by: Jane M. Benton, MD, MPH. Listen Play Stop Volume mp3 Settings Close Player.

Larger text size Large text size Regular text size. What Are Carbohydrates? The two main forms of carbs are: simple carbohydrates or simple sugars : including fructose, glucose, and lactose, which also are found in nutritious whole fruits complex carbohydrates or starches : found in foods such as starchy vegetables, whole grains, rice, and breads and cereals So how does the body process carbs and sugar?

As the sugar level rises, the pancreas releases the hormone insulin, which is needed to move sugar from the blood into the cells, where the sugar can be used as energy The carbs in some foods mostly those that contain simple sugars and highly refined grains, such as white flour and white rice are easily broken down and cause blood sugar levels to rise quickly.

Some carbohydrate-dense foods are healthier than others. Are Some Carbs Bad? p Why Are Complex Carbs Healthy? And complex carbs: Break down more slowly in the body: Whole grains contain all three parts of the grain the bran, germ, and endosperm , whereas refined grains are mainly just the endosperm.

Whole grains give your body more to break down, so digestion is slower. When carbs enter the body more slowly, it's easier for your body to regulate them. Are high in fiber: High-fiber foods are filling and, therefore, discourage overeating.

Plus, when combined with plenty of fluid, they help move food through the digestive system to prevent constipation and may protect against gut cancers. Most people in the United States exceed the recommended daily limits for added sugar. However, limiting added sugar as much as possible is best for overall health.

The American Heart Association recommend that women limit added sugar to less than 6 teaspoons 25 g per day and men limit their intake to less than 9 teaspoons 36 g per day. The chemical structures of carbohydrates contain carbon, hydrogen, and oxygen atoms.

Two basic compounds make up carbohydrates: Aldehydes, which are double-bonded carbon and oxygen atoms, plus a hydrogen atom, and ketones, which are double-bonded carbon and oxygen atoms, plus two additional carbon atoms.

Carbohydrates can combine to form polymers, or chains, to create different types of carbohydrates. Carbohydrate can be monosaccharides, disaccharides, or polysaccharides. Polysaccharides are chains of many sugars.

They can consist of hundreds or thousands of monosaccharides. Polysaccharides act as food stores for plants and animals. Examples include:. Monosaccharides and disaccharides are simple carbohydrates , and polysaccharides are complex carbohydrates.

Simple carbohydrates are sugars. They consist of just one or two molecules. They provide a rapid source of energy, but the person soon feels hungry again. Examples include white bread, sugars, and candies.

Complex carbohydrates consist of long chains of sugar molecules. This includes whole grains and foods that contain fiber. Examples include fruits, vegetables, beans, and whole grain pasta. Complex carbohydrates make a person feel full for longer and have more health benefits than simple carbohydrates, as they contain more vitamins , minerals, and fiber.

In a typical diet, carbohydrates are the main energy source for the body. The body uses them as fuel for the cells. Many people have turned to low carb diets, such as the keto diet , for their potential health benefits and weight loss.

However, some types of carbohydrates — including whole grains and dietary fiber — have substantial health benefits. In fact, according to the Physicians Committee for Responsible Medicine , those who eat the most carbohydrates — especially from natural sources such as beans, whole grains, and vegetables — have a lower risk for obesity , type 2 diabetes , and heart disease.

Other types of carbohydrates, including simple carbohydrates such as white bread, have much lower nutritional value. Added sugars are a type of carbohydrate that can have adverse health effects.

Eating large amounts of foods that contain added sugars can contribute to obesity, type 2 diabetes, and cardiovascular disease. When making dietary changes, it is important to aim for a healthful diet that contains the range of nutrients that the body needs. Some argue that the global rise in obesity is linked to a high intake of carbs.

However, a number of factors contribute to rising obesity rates, including :. Many manufacturers promote low carb diets to sell weight loss products, including nutritional bars and powders.

These products are not often healthful as many contain colorings, artificial sweeteners, emulsifiers, and other additives and are typically low in vitamins, minerals, and antioxidants, making them similar to junk food.

After a meal, the body breaks carbohydrates down into glucose, causing blood sugar levels to increase. Over time, repeated spikes in blood sugar levels can damage the cells that make insulin, wearing them out. Eventually, the body may stop producing insulin, or may not be able to use it properly.

This is known as insulin resistance. Eating carbohydrates or sugars alone does not cause diabetes. Carbohydrates are an important source of nutrients in most diets.

However, people are more likely to have insulin resistance and develop type 2 diabetes if they have overweight or obesity, which can be linked with a diet high in sugar.

Typically, the term "net carbs" is used to mean the amount of carbs in a product excluding fiber or excluding both fiber and sugar alcohols. You probably have also heard talk about the glycemic index.

The glycemic index classifies carbohydrate-containing foods according to their potential to raise blood sugar levels. Weight-loss diets based on the glycemic index typically suggest limiting foods that are higher on the glycemic index. Foods with a relatively high glycemic index ranking include potatoes, white bread, and snack foods and desserts that have refined flours.

Many healthy foods are naturally lower on the glycemic index. Examples include whole grains, legumes, vegetables, fruits and low-fat dairy products.

So if you get 2, calories a day, between and 1, calories should be from carbohydrates. That translates to between and grams of carbs a day. You can find the carbohydrate content of packaged foods on the Nutrition Facts label. The label shows total carbohydrates — which can include fiber, total sugars and added sugars.

Carbohydrates are the body's main fuel source. During digestion, sugars and starches are broken down into simple sugars. They're then absorbed into the bloodstream, where they're known as blood sugar blood glucose. From there, glucose enters the body's cells with the help of insulin.

Glucose is used by the body for energy. Glucose fuels your activities — whether it's going for a jog or simply breathing and thinking.

Extra glucose is stored in the liver, muscles and other cells for later use. Or extra glucose is converted to fat. Some evidence suggests that whole grains and dietary fiber from whole foods help lower your risk of heart disease and stroke.

Fiber may also protect against obesity, colon and rectal cancers, and type 2 diabetes. Fiber is also essential for optimal digestive health.

Evidence shows that eating plenty of fruit, vegetables and whole grains can help you control your weight. Their bulk and fiber content aids weight control by helping you feel full on fewer calories.

Despite what proponents of low-carb diets claim, few studies show that a diet rich in healthy carbs leads to weight gain or obesity. Carbohydrates are an essential part of a healthy diet, and they provide many important nutrients.

Still, not all carbs are equally good for you. So choose your carbohydrates wisely. Limit foods with added sugars and refined grains, such as sugary drinks, desserts and candy. These are high in calories but low in nutrition. Instead, select fruits, vegetables and whole grains. There is a problem with information submitted for this request.

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Thus, dietary carbohydrates do not appear to increase an individual's fat content by de novo lipogenesis. The intake of dietary carbohydrates mainly has the effect of inhibiting fat oxidation while glucose oxidation is increased.

Dietary carbohydrates are involved in the control of energy balance because the regulation of food intake depends, in part, on the carbohydrate need of the individual. Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity.

But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others :. The Healthy Eating Plate recommends filling most of your plate with healthy carbohydrates — with vegetables except potatoes and fruits taking up about half of your plate, and whole grains filling up about one fourth of your plate.

Start the day with whole grains. Try a hot cereal, like steel cut or old fashioned oats not instant oatmeal , or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar.

A good rule of thumb: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving. Use whole grain breads for lunch or snacks.

Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain —and even better, one that is made with only whole grains, such as percent whole wheat bread.

Also look beyond the bread aisle. Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa.

A diet that's high in foods that cause a rapid rise in blood sugar may increase a person's risk of developing health problems like diabetes. The key is to make sure that the majority of these carbs come from good sources and that added sugar is limited.

Carbohydrates have taken a lot of heat in recent years. Medical experts think eating too many refined carbs — such as the refined sugars in candy and soda, and refined grains like the white rice and white flour used in many pastas and breads — have contributed to the rise of obesity in the United States.

How could one type of food cause such a big problem? The "bad" carbs sugar and refined foods are easy to get, come in large portions, taste good, and aren't too filling.

So people tend to eat more of them than needed. And some are not needed at all — sodas and candy are "empty calories" that provide no nutrients. But this doesn't mean that all simple sugars are bad.

Simple carbs are also found in many nutritious foods — like fruits, vegetables, and dairy products, which provide a range of essential nutrients that support growth and overall health.

Fresh fruits, for example, contain simple carbs but also have vitamins and fiber. The — Dietary Guidelines for Americans recommend eating grains, at least half of which should be complex carbs. Whole grains , like brown rice, oatmeal, and whole-grain breads and cereals, are the way to go.

Diets rich in whole grains protect against diabetes and heart disease. And complex carbs:. Most school-age kids should eat four to six "ounce equivalents" from the grain group each day, at least half of which should come from whole grains. An "ounce equivalent" is like a serving — 1 slice of bread; 1 cup of ready-to-eat cereal; or a half cup of cooked rice, cooked pasta, or hot cereal.

Foods that are high in added sugar soda, cookies, cake, candy, frozen desserts, and some fruit drinks also tend to be high in calories and low in nutrition. A high-sugar diet is often linked with obesity, and too many sugary foods can lead to tooth decay.

Instead of sugary options, offer healthier choices, such as fruit — a naturally sweet carbohydrate-containing snack that also provides fiber and vitamins that kids need.

One way to cut down on added sugar is to ban soda and other sugar-sweetened beverages. Consider these facts:. So limit juice to 4—6 ounces — ml for kids under 7 years old, and to no more than 8—12 ounces — ml for older kids and teens.