Know Everything about Carbohydrates & Its Food Sources 

Introduction

We commonly keep hearing the term “carbohydrates” when it comes to diet, but have you ever wondered what actually a carbohydrate is? What do carbohydrates do, and how to include healthy carbohydrates in your diet? All of these problems seem relatively simple, but for many people, they can be very troublesome. Because, just like nutrition, there are many controversies (and misunderstandings) about carbohydrates. 

What Are Carbohydrates?

Carbohydrates are one of the three macronutrients (other than fat and protein) that our body uses for energy absorption¹. Each gram of carbohydrate provides our body with four calories². All carbohydrates are mainly sugar molecules, and there are two main types: simple carbohydrates and complex carbohydrates¹.

Simple carbohydrates include sugars with the most basic molecular structure: monosaccharides and disaccharides. Some examples include fructose (found in fruits), lactose (found in milk), and sucrose (found in sugar). Complex carbohydrates are three or more simple sugars linked together and have a more complex molecular structure. These include starch (found in wheat and potatoes) and fibre (found in vegetables, seeds and brown rice)³.

Types of Carbohydrates

Let’s see the types of carbohydrates to understand which one is healthier and should be included in your diet. 

Simple Carbohydrates

As mentioned, simple carbohydrates are made using only one sugar unit, commonly known as monosaccharides, and 2 sugar units, commonly known as disaccharides. Simple carbs are very fast in digestion and thus responsible for spiking your blood sugar levels. Simple carbs include lactose, fructose, sucrose, glucose, and maltose. The sources mainly include table sugar, candy, honey, and syrups. Since they digest quickly, they provide instant energy³.

Complex Carbohydrates

Complex carbohydrates contain at least three sugars; oligosaccharides contain three to ten simple sugar units; polysaccharides can contain hundreds of sugars; complex carbohydrates, such as beans, whole grains, starchy vegetables, pasta, and bread, provide relatively long-lasting energy for the human body. Since complex carbs take time to digest, they can help control your blood sugar levels³.

It is important to note that when whole grains are processed and their outer layer or bran is removed, refined carbohydrates (such as white rice and white flour) act more like simple carbohydrates in your body⁴.

Food Sources of Carbohydrates

If you are looking for healthy carbohydrate foods, incorporating vegetables, fruits, whole grains, milk, and dairy products can be the main carbohydrate food sources^1,3. Grains and some vegetables (such as corn and potatoes) have a high starch content, while sweet potatoes have a higher sucrose content than starch^3,5. Dark green fruits and vegetables contain little or no starch but contain sugar and fibre⁵.

Choose high-fibre foods as much as possible, such as whole grains and pieces of bread, beans, vegetables, and fruits¹. Generally, vegetables and fruits are not the most concentrated sources of fibre, but they are important foods that need to be promoted because they contain important micronutrients⁵. Similarly, milk and dairy products that contain lactose usually do not contain fibre, but they are also an important food source of carbohydrates as well as provide calcium, vitamin D, and protein in the diet⁶. 

I imply focusing on getting most of your carbohydrates from whole grains, dairy, fruits, and vegetables rather than relying on refined grains. When choosing grains, be sure to look for products that have the ‘whole grain’ label. This way, you may easily identify and enjoy the benefits of the fibre and nutrients that come from consuming whole grains¹³. 

Dr. Smita Barode, B.A.M.S, M.S.

Health Benefits of Carbohydrates

• Carbohydrates are the primary source of energy^1,2. They help nourish the brain, kidneys, heart muscles, and central nervous system. 
• Having enough carbohydrates in your diet can help restrain your body from breaking down protein for energy (protein-sparing effect); hence, this protein can be taken for its primary function, which is muscle building⁷. Also, low-carbohydrate diets such as the keto diet can cause headaches, fatigue, weakness, difficulty concentrating, nausea, constipation, bad breath, and vitamin and mineral deficiencies⁸. 
• Good carbs, like fruits, vegetables and whole grains, contain plenty of dietary fibre. Dietary fibre is good for maintaining bowel movements. That means you are less likely to feel bloated because your body constantly and efficiently eliminates waste on a regular basis³.
• Whole grains like oats and whole fruits like apples and blueberries are rich in soluble fibre. Soluble fibre can help in reducing spiked-up blood sugar levels, and lowering blood cholesterol levels and HDL levels, thereby having heart health benefits^1,3.
• Whole food carbs like fruits, vegetables, beans, lentils and whole grains  in short, almost all food items include B vitamins, which may help to increase serotonin in the body. Also, a carbohydrate rich diet may increase tryptophan level in blood, thus increasing serotonin production. This helps elevating your mood and promoting a restful sleep by calming your brain cells⁹.
• Consuming healthy carbohydrates, rich in dietary fibre can help you keep full for longer and reduce hunger¹⁰.

I would propose incorporating legumes like peas into your diet, as they might be a great source of carbohydrates. These nutritious foods may provide a steady release of energy and might be a healthy addition to your meals¹¹. 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

How Do Carbohydrates Work in Your Body?

When you eat carbohydrates, your body breaks them down into simple sugars, which are absorbed by the blood. When the sugar level in your body rises, the pancreas releases a hormone called insulin. Insulin is very important for removing sugar from the blood in the cells, where sugar can be used as energy. If this process proceeds quickly as with simple sugars, you may soon feel hungry. If the process is slow, like with complex carbs, you will feel full longer³.

These types of complex carbohydrates will keep you energetic for a long time. The carbohydrates in certain foods (mostly foods with many simple sugars) can cause your blood sugar to rise faster than other foods. Scientists have been investigating whether the carbohydrates in foods that cause a sharp rise in blood sugar may be related to health problems such as diabetes and heart disease. By limiting simple sugars (such as in sweets, sugary drinks and refined grains) and eating more complex carbohydrates (such as whole grains, legumes, whole fruits and vegetables), you may achieve the benefits of carbohydrates without compromising your health. 

I would encourage considering quinoa as another good option. It is a nutty-flavoured grain that may offer a good source of carbohydrates for energy. Not only that, but it might also deliver a range of other essential nutrients¹². 

Dr. Rajeev Singh, BAMS

Note: It’s ideal to consult a dietician for a personalised plan especially if you have any medical conditions like diabetes. 

Conclusion

Carbohydrates are an essential part of a healthy diet, as they provide energy and several nutrients which are required for the body to function. There are two main types of carbohydrates: simple and complex. Simple carbs digest fast and increase the blood glucose level, while complex carbs slow down the digestion and avoid sudden glucose spikes. Therefore, choosing more complex carbs such as whole grains, fruits, vegetables, etc., may be more beneficial for health compared to low carbs. In conclusion, including healthy carbohydrate sources in balanced amounts can improve overall health and well-being. 

Frequently Asked Questions (FAQs)

References

1. Carbohydrates [Internet]. Medlineplus. 2024. Available from: https://medlineplus.gov/carbohydrates.html 

2. Total Carbohydrate What It Is [Internet]. FDA; [cited 2021]. Available from: https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/assets/InteractiveNFL_TotalCarbohydrate_October2021.pdf 

3. Holesh JE, Martin A, Aslam S. Physiology, Carbohydrates [Internet]. National Library of Medicine. 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459280/ 

4. Choosing Healthy Carbs [Internet]. CDC. 2024. Available from: https://www.cdc.gov/diabetes/healthy-eating/choosing-healthy-carbs.html 

5. Slavin JL, Lloyd B. Health Benefits of Fruits and Vegetables. Advances in Nutrition [Internet]. 2012 Jul 6;3(4):506–16. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3649719/ 

6. Milk and plant-based Milk alternatives: Know the Nutrient Difference. FDA [Internet]. 2023; Available from: https://www.fda.gov/consumers/consumer-updates/milk-and-plant-based-milk-alternatives-know-nutrient-difference 

7. Carbohydrates [Internet]. Phoenix Fire Department-Health & Fitness; Available from: https://www.phoenix.gov/content/dam/phoenix/firesite/documents/fire_carbohydrates_a0302.pdf 

8. Ketogenic Diet [Internet]. Healthdirect Australia; 2025. Available from: https://www.healthdirect.gov.au/ketogenic-diet 

9. Tang J, Krushelnycky L, Shaqo A, Cho CE. A Comprehensive Review of Nutritional Influences on the Serotonergic System. Advances in Nutrition [Internet]. 2025;16(11). Available from: https://www.sciencedirect.com/science/article/pii/S2161831325001620 

10. Rolls BJ. Carbohydrates, fats, and satiety. Am J Clin Nutr. 1995;61(4 Suppl):960S-967S. Available from: https://pubmed.ncbi.nlm.nih.gov/7900695/  
11. MedlinePlus. Carbohydrates [Internet]. Bethesda (MD): U.S. National Library of Medicine; [cited 2026 Mar 19]. Available from: https://medlineplus.gov/carbohydrates.html
12. Heart Research Institute. 5 healthy carbohydrate-rich foods [Internet]. Sydney: Heart Research Institute; [cited 2026 Mar 19]. Available from: https://www.hri.org.au/health/your-health/nutrition/5-healthy-carbohydrate-rich-foods
13. Mount Sinai Health System. Carbohydrates [Internet]. New York (NY): Mount Sinai Health System; [cited 2026 Mar 19]. Available from: https://www.mountsinai.org/health-library/nutrition/carbohydrates

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