Simple Carbohydrates Guide: 6 Common Simple Carbohydrates

Simple carbohydrates are single-unit and two-unit sugars called monosaccharides and disaccharides. They appear in all sorts of everyday foods including fruit, fruit juice, sweet potatoes, and beets. Simple carbs are the most basic form of macronutrients known as carbohydrates.

Many processed foods contain simple carbohydrates in the form of added sugars, often high fructose corn syrup or table sugar. These added sugars are, on a molecular level, the same simple sugars that naturally occur in foods, but dietitians warn against eating them in large quantities. They can spike blood glucose levels (also known as blood sugar levels), which can lead to type 2 diabetes and heart disease over time.

Complex carbohydrates, or polysaccharides, are the most complicated form of the macronutrient group known as carbohydrates. On a molecular level they are made from chains of simple carbohydrates. Complex carbs take the form of starch and cellulose (in plants) or glycogen (in animals). These types of carbohydrates can be broken down into simple carbs for energy use.

Complex carbohydrates are important nutrients and can be found in starchy vegetables, legumes, and seeds, as well as whole grains such as bulgur, brown rice, and whole-wheat bread. Complex carbs are also found in refined grains including white rice, white flour, and white bread. Many complex carbohydrates contain useful dietary fiber, which is a key part of healthy eating. Consult nutrition labels for a food's fiber content.

The most common sugar molecules and compounds—called monosaccharides and disaccharides—qualify as simple carbohydrates.

1. 1. Glucose: Glucose is the most commonly available monosaccharide and is frequently produced by plants as a product of photosynthesis. Some forms of glucose are called dextrose.
2. 2. Galactose: A monosaccharide with similar properties as glucose, galactose is not as abundant in nature.
3. 3. Fructose: Fructose is a simple carbohydrate produced by fruit. It is sometimes called levulose.
4. 4. Sucrose: Sucrose is a disaccharide made from one molecule of glucose and one molecule of fructose.
5. 5. Maltose: Maltose is a disaccharide made from two molecules of glucose.
6. 6. Lactose: Lactose is a disaccharide found in dairy products. It contains one molecule of glucose and one molecule of galactose.

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