Carbohydrates are the main source of energy for the body. They are the sugars, starches, and dietary fiber that occur in plant foods and dairy products.

Carbohydrates are mainly found in plant foods. They also occur in dairy products in the form of a milk sugar called lactose. Foods high in carbohydrates include bread, pasta, beans, potatoes, rice, and cereals.

Carbohydrates play several roles in living organisms, including providing energy.

Byproducts of carbohydrates are involved in the immune system, the development of disease, blood clotting, and reproduction.

This article looks at types of carbohydrates, nutrition, and their effects on health. We also look at the relationship between carbohydrates and diabetes.

Carbohydrates, also known as saccharides or carbs, provide energy for the body. Each gram of carbohydrates provides 4 calories.

The body breaks carbohydrates down into glucose, which is the primary energy source for the brain and muscles.

Carbohydrates are one of three macronutrients, which are nutrients that the body needs in larger amounts.

The other macronutrients are protein and fats. Proteins provide 4 calories per gram, and fats provide 9 calories per gram.

It’s generally recommended that people consume between 45-65% of their total calories in the form of carbohydrates per day. However, carbohydrate needs depend on many factors, including body size, activity levels, and blood sugar control.

The Food and Drug Administration (FDA) recommend that people get 275 g of carbohydrate each day in a 2,000-calorie diet. This includes dietary fiber, total sugars, and added sugars, which are listed on food labels.

Carbohydrates in foods occur in various forms, including the following:

· Dietary fiber, a type of carbohydrate that the body cannot easily digest. It occurs naturally in fruits, vegetables, nuts, seeds, beans, and whole grains.

· Total sugars, which include sugars that occur naturally in foods, such as dairy products, as well as added sugars, which are common in baked goods, sweets, and desserts. The body very easily digests and absorbs sugars.

· Sugar alcohols, a type of carbohydrate that the body does not fully absorb. They have a sweet taste and fewer calories than sugar. Sugar alcohols are added to foods as reduced-calorie sweeteners, such as in chewing gum, baked goods, and sweets.

Dietary fiber helps promote regular bowel movements, lowers blood sugar and cholesterol, and may help reduce a person’s calorie intake. The FDA recommend that people get 28 grams (g) of dietary fiber per day in a 2,000-calorie diet.

Most people in the United States exceed the recommended daily limits for added sugar. This can increase a person’s risk of developing cardiovascular disease and dental cavities.

The Dietary Guidelines for Americans 2015–2020Trusted Source recommend that people get less than 10% of their total daily calories from added sugars, which means less than 50 g of added sugars each day.

However, limiting added sugar as much as possible is best for overall health. The American Heart Association recommend that women limit added sugar to less than 6 teaspoons (25 g) per day and men limit their intake to less than 9 teaspoons (36 g) per day.