Simple carbohydrates are a major source of energy for the body and are found in many nutrient-dense foods, including fruit, fruit juice and dairy products. All of these foods also contain a substantial amount of vitamins, minerals and phytochemicals and should be consumed as part of a healthy and well-balanced diet.
What is a Carbohydrate?
Carbohydrates, the main source of fuel for the human body, provide 4 calories of energy per gram. Carbohydrates are primarily found in plant-based foods, such as grains, fruits and vegetables, which contain many nutrients. However, carbohydrates can also be found in other foods containing added sugars and sweeteners, and these foods have minimal nutritional value.
What is a Simple Carbohydrate?
There are two main types of digestible carbohydrates: complex carbs and simple carbs. Molecularly speaking, a complex carbohydrate is a long chain of three or more carbon rings, while a simple carb only consists of one or two carbon rings. Because of their small size and short length, simple carbs digest very quickly and rapidly increase blood sugar. These carbs only take a few minutes to fuel the body and are good for people who need a quick burst of energy.
Examples of Simple Carbohydrate Foods
Because simple carbohydrates exhibit a sweet flavor, most sweet-tasting foods contain simple carbohydrates. Fruits, such as bananas, mangoes and raisins, 100 percent fruit juice and honey are all high in simple carbohydrates. Because lactose is also classified as a simple carbohydrate, milk and yogurt are also good sources of simple carbs. Sucrose, the chemical name for sugar, is also a simple carb, thus any food or dessert containing sugar, sugar cane or cane juice is a source of simple carbs.
Nutritional Value of Foods with Simple Carbohydrates
Foods containing simple carbohydrates vary in their nutritional value. Fruits that are high in simple carbohydrates contain a significant amount of vitamins and phytochemicals. For example, pomegranate and pomegranate juice contain simple carbohydrates as well as vitamin A, vitamin C and other antioxidants. Milk, which contains about 12 grams of simple carbohydrates per 8-ounce serving, also has 8 grams of protein and about 300 milligrams of calcium. However, refined and processed foods that are high in added sugars, like cookies, cakes and candies, do not contain as many nutrients as the other sources of simple carbohydrates.