There are two types of carbohydrates: simple and complex. Simple carbohydrates — found in processed foods like cookies and chips — are very easily absorbed from the intestine into the bloodstream and, as a result, have the most rapid effect on blood sugar levels. Complex carbohydrates — found in vegetables, whole grains and beans — include fiber, starches and sugars, but they exist in longer chains that take longer to break down in the intestine and thus are absorbed into the bloodstream at a slower rate.

Both simple and complex carbohydrates are broken down in the intestines to their smaller disaccharide counterparts: glucose, fructose and galactose. Once broken down, they are absorbed through the intestinal wall into the bloodstream. The rate at which these simple sugars are absorbed into the bloodstream determines how high your blood sugar levels rise.

No. There are good carbohydrates and bad carbohydrates. Good carbs include fruits, vegetables and whole grain foods because they are loaded with vitamins, minerals, fiber and phytochemicals, which all promote optimal health. Bad carbs include foods high in sugar and low in fiber and nutrients, such as sweets, chips, crackers and other processed foods. The majority of carbohydrate calories that you consume should come from complex carbohydrates.

Fiber is a plant material that is largely resistant to the body’s digestive enzymes so that much of it moves through the intestines and is excreted from the body. As a result, it retains water and supports normal bowel activity because it keeps the bolus of food moving through the intestines. In addition, it helps slow the absorption of sugars into the bloodstream, helping maintain healthy blood sugar levels.