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Carbohydrates are classified as simple or complex. The classification depends on the chemical structure of the particular food source and reflects how quickly the sugar is digested and absorbed. Simple carbohydrates have one (single) or two (double) sugars while complex carbohydrates have three or more.
Examples of single sugars from foods include fructose (found in fruits) and galactose (found in milk products). Double sugars include lactose (found in dairy), maltose (found in certain vegetables and in beer), and sucrose (table sugar). Honey is also a double sugar, but unlike table sugar, contains a small amount of vitamins and minerals. (NOTE: honey should not be given to children under 1 year old.)
Complex carbohydrates, often referred to as "starchy" foods, include:
- whole grain breads and cereals
- starchy vegetables
- legumes
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
- table sugar
- syrups (not including natural syrups such as maple)
- regular carbonated beverages
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 obtain carbohydrates, vitamins, and other nutrients in as natural a form as possible -- for example, from fruit instead of table sugar.
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