Carbohydrates include simple sugars, complex carbohydrates (or starches) and fiber.
Simple Sugars
Simple sugars are carbohydrates that provide the sweet taste in foods. All sugars, whether natural or added, are used by your body in the same way, giving you energy to fuel your brain and your daily activities.
Simple sugars are found naturally in:
- Milk products,
- Vegetables and
- Fruit.
Sugars can also be added to food. These sugars include:
- White sugar,
- Brown sugar,
- Honey,
- Molasses,
- Corn syrup, and
- Maple syrup.
Complex Carbohydrates
Complex carbohydrates (or starches) are chains of simple sugars. Complex carbohydrates are found in foods such as:
- Cereals
- Bread
- Pasta
- Rice and other grains
- Vegetables, such as potatoes and corn
- Legumes
These foods provide essential nutrients and may also be a source of fiber.
Fiber
Fiber is a type of complex carbohydrates. Fiber is the portion of plant foods that we don't completely digest. It is found in foods such as:
- Cereals
- Whole grains
- Fruit
- Vegetables
- Legumes
- Nuts
- Seeds
Fiber is important because it adds bulk to our diet and helps promote digestive health. It also plays an important role in reducing the risk of health-related conditions.
Eating a high-fiber diet can help:1,2,3
- Promote regularity and maintain a healthy digestive system
- Reduce the risk of colon cancer and other types of cancer
- Lower blood cholesterol levels and reduce the risk of heart disease
- Control blood glucose in people with diabetes
- Assist with weight management
References:
1. Institute of Medicine, National Academies of Sciences, Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Protein and Amino Acids. The National Academies Press, Washington, DC 2002.
2. Peters U, Sinha R, Chatterjee N, et al. Dietary fibre and colorectal adenoma in a colorectal cancer study detection programme. Lancet 2003;361:1491-5
3. Bingham SA, Day NE, Luben R, et al. Dietary fibre in food and protection against colorectal cancer in the European Prospective Investigation into Cancer and Nutrition (EPIC): an observational study. Lancet 2003;361:1496-501.
