Carbohydrates are a primary source of energy for your body. This section explains different types of carbs, how they are used by the body, and common food sources. Understanding carbohydrates helps you make better nutrition choices.

Carbohydrates → Sugars, Starches, and Fiber

Carbohydrates are molecules made of sugar units. Your body breaks them down into glucose, the sugar your brain and muscles burn for energy. Carbs also help digestive health, especially fiber.

Sugars (Monosaccharides & Disaccharides)

Glucose

• What it is: The simplest sugar and main fuel for your body.
• Too little: Low energy, brain fog, dizziness, shakiness.
• Too much: High blood sugar, risk of diabetes, energy crashes.
• Example: Bread, rice, potatoes, honey, fruits.
• Tip: Your body needs some glucose every day, but balance it with fiber and protein to prevent spikes.

Fructose

• What it is: Sweet sugar found in fruits; mostly processed by the liver.
• Too little: Rarely a problem; body can use other sugars.
• Too much: Can overload the liver, cause fatty liver, weight gain.
• Example: Apples, pears, mangoes, honey.
• Fun fact: Fructose is much sweeter than glucose, so your body needs less to taste sweet.

Galactose

• What it is: Sugar that combines with glucose to make lactose (milk sugar).
• Too little: Mostly only a problem for people with galactosemia, a rare condition.
• Example: Milk, yogurt, cheese.
• Note: Most people digest galactose easily.

Sucrose

• What it is: Table sugar, made of glucose + fructose.
• Too much: Weight gain, blood sugar spikes, tooth decay.
• Example: Cane sugar, beets, candy, baked goods.
• Tip: Naturally present in fruit; added sugar is what causes problems.

Lactose

• What it is: Sugar in milk; digested by lactase enzyme.
• Too much: People with lactose intolerance experience gas, bloating, diarrhea.
• Example: Milk, cream, soft cheeses.
• Fun fact: Lactose intolerance is normal in most adults worldwide.

Maltose

• What it is: Sugar formed from starch breakdown (2 glucose units).
• Too much: Rarely an issue; relevant mostly in digestion studies.
• Example: Malted grains, beer, malt syrup.

Starches (Polysaccharides)

• What they are: Long chains of glucose for slow, steady energy.
• Too little: Low energy, fatigue, poor exercise performance.
• Too much: Weight gain if not balanced with activity.
• Example: Rice, potatoes, wheat, oats, corn.
• Tip: Choose whole grains for added fiber and nutrients.

Dietary Fiber

Fiber is a type of carbohydrate your body can’t digest, but it’s crucial for gut health.

Soluble Fiber

• What it does: Dissolves in water, slows digestion, lowers cholesterol, stabilizes blood sugar.
• Too little: May increase cholesterol or blood sugar swings.
• Example: Oats, apples, beans, psyllium.

Insoluble Fiber

• What it does: Adds bulk to stool, keeps food moving through the digestive tract.
• Too little: Constipation, sluggish digestion.
• Example: Whole grains, vegetables, nuts.

Resistant Starch

• What it does: Escapes digestion, feeds good gut bacteria, improves insulin response.
• Example: Cooked & cooled potatoes, green bananas, legumes.
• Fun fact: Resistant starch is technically a carb, but it behaves like fiber.