Carbohydrates are often blamed for everything from weight gain to low energy. Yet they are the body's main source of fuel, and they come in many forms. Understanding the difference between types of carbohydrates helps you choose better, not just eat less.
The three main types of carbohydrates
- Sugars are the simplest carbs. They occur naturally in fruit and milk, and are also added to sweets and drinks.
- Starches are long chains of sugar found in rice, roti, potatoes, sweet potatoes and pulses.
- Fibre is the part of plant foods that the body cannot fully digest. It supports digestion and helps you feel full.
"Good" carbs and "bad" carbs?
Instead of good and bad, think about quality. Carbohydrates that come with their natural fibre, such as whole grains, pulses, vegetables and tubers with the skin, are digested more slowly. Highly refined carbohydrates, like sweets and white flour products, are digested faster and offer less fibre.
Better carbs are about balance, not restriction.
What is resistant starch?
Resistant starch is a type of starch that is not fully digested in the small intestine. It acts a bit like fibre. Cooked and cooled foods such as potatoes and rice may contain more of it than freshly cooked ones. It is one of the reasons cooling and reheating is a popular kitchen habit.
How to build a balanced plate
- Half the plate: vegetables and salad.
- A quarter: protein such as dal, paneer, eggs, fish or chicken.
- A quarter: carbohydrates, such as rice, roti, potatoes or sweet potatoes.
- A small amount of healthy fat, such as a spoon of ghee or oil.
Swaps that are easy to keep
- Rotate your carbs: rice one day, millets or sweet potato the next.
- Choose aromatic or heritage rice varieties and keep the portion mindful.
- Keep the skin on potatoes and sweet potatoes.
- Boil, steam or roast instead of deep frying.
Frequently asked questions
Do carbs make you gain weight?
Weight depends on your overall calories, activity and eating pattern, not on one nutrient alone. Portions and the quality of carbohydrates both matter.
How many carbs should I eat?
It depends on age, activity, health and goals. A doctor or registered dietitian can give personalised advice.
This article is for general information and is not medical advice.
