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Carbohydrates - Food Sources

Alternative Names

Starches; Simple sugars; Sugars; Complex carbohydrates; Diet - carbohydrates; Simple carbohydrates

Food Sources:

Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the food, and how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars. Complex carbohydrates have three or more sugars.

Examples of single sugars from foods include:

  • Fructose (found in fruits)
  • Galactose (found in milk products)

Double sugars include:

  • Lactose (found in dairy)
  • Maltose (found in certain vegetables and in beer)
  • Sucrose (table sugar)

Honey is also a double sugar. But unlike table sugar, it contains a small amount of vitamins and minerals. (NOTE: Honey should not be given to children younger than 1 year old.)

Complex carbohydrates, often referred to as "starchy" foods, include:

  • Legumes
  • Starchy vegetables
  • Whole-grain breads and cereals
Simple carbohydrates that contain vitamins and minerals occur naturally in:
  • Fruits
  • Milk and milk products
  • Vegetables
Simple carbohydrates are also found in processed and refined sugars such as:
  • Candy
  • Regular (non-diet) carbonated beverages, such as soda
  • Syrups (not including natural syrups such as maple)
  • Table sugar

Refined sugars provide calories, but lack vitamins, minerals, and fiber. Such simple sugars are often called "empty calories" and can lead to weight gain.

Also, many refined foods, such as white flour, sugar, and polished rice, lack B vitamins and other important nutrients unless they are marked "enriched." It is healthiest to get carbohydrates, vitamins, and other nutrients in as natural a form as possible -- for example, from fruit instead of table sugar.

  • Reviewed last on: 12/12/2008
  • A.D.A.M. Editorial Team: David Zieve, MD, MHA, Greg Juhn, MTPW, David R. Eltz. Previously reviewed by Linda Vorvick, MD, Family Practitioner, Seattle Site Coordinator, Lecturer, Pathophysiology, MEDEX Northwest Division of Physician Assistant Studies, University of Washington School of Medicine (8/22/2008).

References

Farrell JJ. Digestion and Absorption of Nutrients and Vitamins. In: Feldman M, Friedman LS, Sleisenger MH, eds. Sleisenger & Fordtran's Gastrointestinal and Liver Disease. 8th ed. Philadelphia, Pa: WB Saunders; 2006:chap 97.

Dietary Guidelines for Americans 2005. Rockville, MD: US Dept. of Health and Human Services and US Dept. of Agriculture; 2005.

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997- A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.
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