Carbs vs. Sugar: What's the Difference?

Few topics spark as much confusion as the distinction between carbs vs. sugar.

Are they the same, or are they distinct compounds, each with a unique role in our diet? Understanding their differences is key to making informed decisions about how we fuel our bodies.
In this blog post, we will explore the difference between carbs vs. sugar as they relate to blood sugar, energy storage, and nutritional values.

We will also provide information regarding how much of each to include in your diet, healthy carb and sugar sources, and strategies for balancing carbs and sugar in your diet.

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What Are Carbohydrates?

There are three macronutrients in the human diet:carbohydrates, protein, and fat.

Carbohydrates have many roles in the body, including being an energy source, controlling blood glucose (sugar), and playing a role in fat metabolism.

Carbohydrates are made up of simple sugar units such as glucose, fructose, and galactose.

When eaten, the digestive tract breaks carbohydrates down into glucose, the body’s main energy source.

Any extra glucose not used immediately for energy is stored in the liver and muscles as glycogen.

Types of Carbohydrates

Carbohydrates can be divided into three categories based on their chemical structure: sugars, starches, and fiber.

Sugars

Sugars, also known as simple carbohydrates, are made up of one or two sugar units (called monosaccharides or disaccharides) joined together.

They are the quickest form of carbohydrate for energy.

They cause a rapid rise in blood sugar and stimulate insulin release from the pancreas.

Some of the most common sugars in food are fructose, lactose, and sucrose.

‍Fructose is naturally present in many sweet foods, such as fruits and honey.

‍Lactose is the sugar naturally present in most dairy products, and sucrose is present in table sugar, sweets, and baked goods.

Starches

Starches are complex carbohydrates made up of a large number of glucose molecules. They are produced by plants and can be found in many plant foods, such as potatoes and wheat.

Fiber

Fiber is a carbohydrate found in plant-based foods that is not digested by the human body.

While not digested, it plays an important role by promoting good gut bacteria growth and regular bowel movements.

Fiber can be categorized based on whether it dissolves in water.

There are two types of fiber in this classification: insoluble and soluble. 

Insoluble fiber does not dissolve in water, but instead softens and bulks the stool, promoting regular bowel movements and reducing your risk of diverticulosis.

Foods such as bran, seeds, and vegetable skins are high in insoluble fiber.

Soluble fiber dissolves in water. It slows the bowels down and absorbs water, which may benefit those with diarrhea.

Soluble fiber also helps decrease blood cholesterol and prevents blood sugar from rising too much after eating.

Foods such as oats and legumes are high in soluble fiber.

Carbs vs. Sugar: What’s the Difference

When looking at the differences between carbs vs. sugar, it’s important to look at factors such as their effects on blood sugar, how they relate to energy storage and their nutritional values.

Blood Sugar

When we talk about blood sugar, we are talking about the amount of glucose in our blood.

Remember, glucose is a simple sugar and one of the building blocks of carbohydrates.

Once the carbohydrates have been broken down in your gut, they are used as the body’s main energy source. 

Special proteins transport glucose from your digestive system into the blood.

Hormones control these transporters to regulate the amount of sugar in the blood.

Insulin then tells the cells to take up glucose from the blood.

Energy Storage

The human body can store carbohydrates in the liver and muscles for future use.

This storage form of glucose is called glycogen. 

When blood sugar levels decrease (such as between meals), your body releases a hormone called glucagon.

This tells your body to break glycogen into glucose, which can then enter the blood to restore blood sugar levels. 

If you have diabetes, your body may be less sensitive to glucagon, which can lead to the development of hypoglycemia or low blood sugar.

Nutritional Values

Regarding nutritional value, all carbohydrates except fiber provide four calories per gram.

Since fiber is not digested, it only provides two calories per gram.

In general, complex carbohydrates (those made up of long chains of individual sugar molecules) that contain fiber are considered the healthiest types of carbohydrates because they don’t impact our blood sugar as much.

These include unprocessed whole grains, fruits, vegetables, and legumes.

Recommended Daily Intake

While low-carbohydrate diets have become popular, your body needs a minimum amount of carbohydrates daily to function properly. In contrast, health organizations recommend limiting your intake of added sugars.

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Carbs

The Institute of Medicine (IOM) recommends getting 45% to 65% of your daily calories from carbohydrates.

For a 2,000-calorie diet, this would be between 225 and 325 grams of carbohydrates per day.

The IOM also established a Recommended Dietary Allowance (RDA) for carbohydrates.

The RDA is the average daily intake that is enough to meet the nutrient requirements of nearly all healthy individuals.

The current RDA for carbohydrates is 130 grams per day for adults and children older than 1 years old.

This is the minimum amount of carbohydrates a healthy person can eat and still get the energy and nutrients they need to maintain adequate brain function.

Keep in mind that if you have diabetes, your carbohydrate goals may look different from these numbers.

It’s always best to discuss your carbohydrate goals with your doctor and dietitian to ensure you’re getting the right amount for your specific needs.

Sugar

Eating too many added sugars can contribute to health conditions like type 2 diabetes and heart disease.

The Centers for Disease Control and Prevention (CDC) recommends limiting added sugars from sucrose, dextrose, table sugar, syrups, honey, and concentrated fruit or vegetable juice sugars.

The current Dietary Guidelines for Americans recommend that those two years of age and older minimize their intake of added sugars to less than 10% of their total energy intake. For a 2,000-calorie diet, this would be no more than 200 calories (12 teaspoons) of added sugars daily.

Healthy Carb Sources

When choosing healthy carb sources, look for foods that contain fiber.

Studies show that most people don’t eat enough fiber.

For a 2,000-calorie diet, it’s recommended to get at least 25 grams of fiber daily. 

Here are some healthy carb sources that also contain fiber:

• Legumes, such as beans, lentils, chickpeas, and peas.
• Whole grains, such as oats, barley, quinoa, brown rice, whole wheat, and bulgur.
• Fruits, such as apples, bananas, berries, pears, oranges, mangos, and avocados.
• Vegetables, such as parsnips, peas, carrots, corn, beets, potatoes, and sweet potatoes.

Healthy Sugar Sources

Contrary to popular belief, you don’t need to eliminate all sugars from your diet.

Including naturally occurring sugars, such as those found in fruit and dairy products, can be part of a balanced diet.

Here are some healthy sugar sources:

• Fruits, such as apples, pears, berries, oranges, bananas, kiwi, pineapple, mango, watermelon, grapefruit, and peaches.
• Dairy products, such as plain yogurt, milk, cottage cheese, and kefir.

How to Balance Carbs and Sugar in Your Diet

It is possible to include carbohydrates and sugar in a healthy and balanced diet.

Here are some tips for balancing carbs and sugar in your diet.

Focus on Whole Foods

Choose whole grains like brown rice, quinoa, oats, and whole wheat products instead of refined grains when possible.

Whole grains typically contain more fiber and have fewer added sugars.

However, it’s important to check the Nutrition Facts Table, as some whole grain products, like breads and breakfast cereals, contain added sugars.

Limit Added Sugars

While it’s okay to include a small amount of added sugars in your diet, it’s important to be mindful of foods and drinks that contain them.

The sugar in these foods, such as sugary drinks, desserts, and snack foods, can add up quickly.

When eating these foods, monitor your portion sizes and how frequently you eat them.

Include Lean Protein and Healthy Fats

Pair carbohydrates with protein and healthy fats to help stabilize blood sugar levels and keep you feeling full and satisfied.

Good protein sources include lean meats, fish, tofu, beans, and nuts, while healthy fats can be found in avocados, nuts, seeds, and olive oil.

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Be Mindful of Liquid Calories

Be mindful of sugary drinks like soda, fruit juice, energy drinks, and sweetened coffees.

These drinks can contribute a significant amount of added sugar with little nutritional value. 

Takeaway

Carbohydrates high in fiber are an important part of a healthy diet. While it’s okay to consume a small amount of added sugar, limiting added sugars, such as those found in sugary drinks, sweetened coffees, desserts, and baked goods, is typically recommended.

Most people do not need to avoid the naturally occurring sugars found in fruits and dairy products unless they have an intolerance.

How a Dietitian Can Help

If you’re interested in reducing your added sugar intake, a dietitian can help you devise a plan to reduce the amount of sugar in your diet without making you feel deprived.

You can find a dietitian who accepts insurance through Nourish.