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Carbohydrates are broadly classified into simple carbohydrates and complex carbohydrates. These two types differ in how quickly they are digested and absorbed, and in their effects on the body.
Classification of Good and Bad Carbohydrates
Generally, 'good' carbohydrates are rich in dietary fiber and found in unrefined whole grains or natural foods. These raise blood sugar slowly and help you feel full for longer. In contrast, 'bad' carbohydrates are low in fiber, are mostly found in refined foods, and cause blood sugar to spike quickly.
1. Simple Carbohydrates
Simple carbohydrates have a simple structure, so they are digested and absorbed quickly in the body. This can cause a rapid spike in blood sugar levels. For this reason, some simple carbohydrates are often classified as 'bad' carbohydrates. However, not all simple carbohydrates are bad — some can have health benefits.
Common food sources:
- Sugar, candy, syrup
- Soft drinks, fruit juice
- White rice, white flour
- Fruits (contain healthy simple carbohydrates)
2. Complex Carbohydrates
Complex carbohydrates have a more complicated structure, so they take longer to digest and absorb. This means they raise blood sugar levels slowly and steadily, so they are usually considered 'good' carbohydrates. Complex carbohydrates also provide important nutrients such as dietary fiber, vitamins, and minerals, making them beneficial for your health.
Common food sources:
- Whole grain products (whole wheat bread, brown rice, oats)
- Legumes (lentils, black beans, chickpeas)
- Grains (barley, couscous, quinoa)
- Root vegetables (potatoes, sweet potatoes, burdock root)
- Vegetables (broccoli, spinach, kale)
When planning a healthy diet, it is important to include complex carbohydrates that provide long-lasting energy and do not cause rapid spikes in blood sugar. Also, choose foods that are unprocessed or minimally processed whenever possible.