A Dive Into Carbs

1) Monosaccharides 

Monosaccharides are the simplest form of carbohydrates. They are a single sugar unit that are building blocks of more complex and larger carbohydrates. Because they are the simplest form of a carbohydrate, they are more easily absorbed in the intestine compared to disaccharides, oligosaccharides, and polysaccharides which will be explained further down in this post.

So, a monosaccharide is a sugar, doesn’t that mean it is bad for me? The answer is no! Monosaccharides are actually the body’s main source of energy that we use as fuel to live out our day-to-day lives.

Common names for Monosaccharides 

Glucose: the body’s main source of energy. When we eat carbohydrates our body breaks them down into glucose, or sugar, that our body either uses right away or stores for later energy use. 

• Glucose is found in anything that is considered a carbohydrate; fruits, some vegetables such as peas and corn, grains, potatoes, rice, pasta, legumes, beans, baked goods, cereals, cookies, pop, juices etc… 

• The type of carbohydrate it is, simple vs complex, will make the difference on how fast your body absorbs it for energy. 

• Please know that our body runs off of glucose for energy. Glucose is not bad, but the source of glucose we eat does make an impact on our overall health.

Fructose: processed primarily in the liver and therefore raises blood sugar more slowly.

Natural Food Sources: Apples, pears, mangoes, watermelon, cherries, grapes, pineapple, lychees, jackfruit, kiwi, fruit juices/dried fruits, asparagus, artichokes, leeks, onions, sugar snap peas, agave

• Fructose that is found in fruits and vegetables are generally the healthier form of fructose due to fiber, nutrients, and water that it contains. Your body digests fruits and vegetables slowly, and the natural sugar in them offers energy to your cells. It is the sweetest naturally occurring sugar.

Processed Food Sources: baked goods, high fructose corn syrup, most processed foods, fruit juices, soft drinks, yogurts and many other foods you see on grocery shelves. 

• When fructose is added into items such as these, we need to be more mindful about our food choices.  This type of excess sugar intake is linked to negative health outcomes such as insulin resistance, fatty liver disease, high blood pressure, inflammation, and obesity. 

Galactose: primarily found in milk and dairy products as lactose when broken down. It provides a stable energy source, brain health, immune function, and gut health. 

2) Disaccharides  

Disaccharides are made from 2 simple sugars (monosaccharides) that are bonded together. Broken down in the small intestine. 

Common names of disaccharides

Sucrose: made from 1 glucose and one fructose unit. Commonly known as table sugar.

• Natural food sources: sugar beets, sugar cane, maple sap, honey, peaches, perries, mangoes, bananas, apples, oranges, beets, carrots, peas, sweet potatoes.

• Processed food sources: candies, soft drinks, juices, ice cream, sweetened cereals, condiments. 

Lactose: made from glucose and galactose. 

• Largely found in dairy products as it is found naturally in cows, sheep, and goats and turned into products like cheese, milk, yogurt, ice cream, cream cheese, buttermilk, butter. Whey, casein, milk solids, and powdered milk are also forms of lactose.

• In breast milk it is a crucial energy source for newborns. Lactose helps absorb minerals like calcium, supporting bone health, and acts as a prebiotic. 

• Our body produces an enzyme called lactase, and when we lack this our body is not able to breakdown lactose properly leading to lactose intolerance. 

Maltose: made from glucose + glucose.

• Natural food sources: barely, wheat, spelt, sweet potatoes, peaches, pears, corn, peas, parsnips, and edamame.

• Processed food sources: Malted grains are a key ingredient in brewing beer and whiskey. They are also found in many cereals, pastas, bagels, pretzels, and some candies

Trehalose: made from glucose + glucose

• Found in mushrooms, fungi, plants, honey

• Used to help extend shelf life in products

• Has a slower absorption and digestion rate leading to less rapid glucose spikes

3) Oligosaccharides

These are 3 to 10 sugar units, monosaccharides, linked together forming a complex carbohydrate. They are broken down primarily in the large intestine in your colon where they ferment and support healthy gut bacteria and growth. Oligosaccharides are mainly soluble fiber and are known to contain prebiotic properties that offer health benefits including improved digestion, immune health, and gut health. With this being said, since oligosaccharides are broken down in the colon, there is potential for side effects such as ​​bloating, cramping, gas, or diarrhea. 

Common names for oligosaccharides Note: the following names below are either naturally occurring forms of oligosaccharides that are found in fruits, vegetables, grains, legumes, or they are made and added to foods for prebiotic benefits.

• ​​Fructooligosaccharides (FOS)

• Galactooligosaccharides (GOS)

• Human milk oligosaccharides (HMO)

• Gluco-oligosaccharides

• Lactulose-derived galactooligosaccharides (LDGOS)

• Xylooligosaccharides (XOS)

• Arabino-oligosaccharides (AOS)

• Algae-derived marine oligosaccharides (ADMO)

• Pectin-derived acidic oligosaccharides (pAOS)

• Malto-oligosaccharides (MOS)

• Cyclodextrins (CD)

Natural food sources:

• Vegetables: broccoli, cabbage, kale, white onion, garlic, asparagus, chicory root 

• Fruits: bananas, cherries, peaches, plums, raspberries, figs, watermelon  

• Grains: rye, barely, wheat

• Nuts/Seeds: pistachios 

• Legumes: lentils, soybeans, beans, peas

• Dairy 

Processed food sources: bakery foods, breakfast cereals, dairy products, meat products, frozen desserts, condiments, chocolate, protein bars and shakes

4) Polysaccharides 

Complex carbohydrate chains that are made up of 10 or more monosaccharides/sugar units. Key benefits of polysaccharides are dietary fiber, immune support, energy storage, and antioxidant and anti-inflammatory effects. 

Polysaccharides are broken down in both the small and large intestine depending on the type, digestible (starch) vs indigestible (cellulose, pectin). 

Glycogen is a multi-branched polysaccharide that our body stores in skeletal muscle and the liver as an energy reserve and to help regulate blood glucose. 

They naturally occur in plants, animals, microbes, and algae.

Common names from these sources:

• Plants: cellulose, starch, pectin, guar gum, beta glucan 

• Animals: glycogen, chitin, chitosan 

• Microbes: xanathan 

• Algae: carrageenan, agar 

Natural food sources: whole grains, oats, barely, rice, corn, legumes, fruits and vegetables, nuts, onion garlic 

Processed food sources: all of the above naturally occurring polysaccharides can be modified intentionally to alter food texture, stability, and nutritional profile. They are used as thickeners, gelling agents, and stabilizers in everyday packaged goods, dairy, baked items, and special diets. Just because they have been modified does not make them “bad”. It is dependent on what it is being added to.