That’s because your body breaks down carbs into sugar, which enters your bloodstream. Of the three macronutrients - carbs, protein, and fat - carbs have the greatest effect on blood sugar. That said, one of the largest factors is what you eat. Many factors, including exercise, stress, and illness, affect your blood sugar levels. The three main types of carbohydrates are sugars, starches, and fiber. Many foods and beverages, such as rice, contain more than one type of carbohydrate. Unlike sugars and starches, naturally occurring fiber doesn’t raise your blood sugar level and may even slow its rise ( 5, 6). Starches are found in foods like potatoes, corn, legumes, and whole grain breads and pastas.įiber is found in foods like fruits, vegetables, legumes, nuts, and whole grains. The body takes more time to digest, or break down, starches than sugar, and it can’t digest fiber at all. Complex carbs have at least three sugar molecules. Starches and fiber are both complex carbohydrates. It’s also added to processed foods such as candy. Sugar is found naturally in foods and beverages like whole fruit, juice, milk products, and honey. Simple carbs have one sugar molecule (monosaccharides) or two sugar molecules (disaccharides). Sugar belongs to a category known as simple carbohydrates. There are three main types of carbs: sugars, starches, and fiber ( 4).
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