About Carbohydrates & Fats
Carbohydrates and fats are major energy-providing nutrients. Carbohydrates include sugars, starches, and fiber. Fats provide concentrated energy, essential fatty acids, membrane components, and help the body absorb several vitamins.
Carbohydrates
Digestible carbohydrates are major fuel sources.
Learn MoreFiber
Fiber is carbohydrate that human enzymes do not fully digest.
Learn MoreSugars
Sugars occur naturally and can also be added to foods.
Learn MoreStarch
Starch is a plant storage form of glucose.
Learn MoreFats
Fats provide more energy per gram than carbohydrates or protein.
Learn MoreUnsaturated Fats
Nuts, seeds, plant oils, avocados, and fish often contain unsaturated fats.
Learn MoreSaturated Fats
Saturated fats contain no carbon-carbon double bonds.
Learn MoreEnergy Storage
The body stores short-term and long-term energy in different forms.
Learn MoreCarbohydrates
Grains, fruits, starchy vegetables, dairy, legumes, and many mixed foods contain carbohydrates that can be broken down into simple sugars used by cells.
Fiber
Different fibers add bulk, dissolve in water, or are fermented by gut microbes. Whole grains, beans, vegetables, fruits, nuts, and seeds are important sources.
Sugars
Fruit contains natural sugars together with water, fiber, vitamins, and plant compounds. Added sugars can provide energy without the same nutrient package.
Starch
Rice, potatoes, corn, bread, pasta, oats, and beans contain starch. Cooking changes starch structure and often makes it easier to digest.
Fats
They help build membranes, carry fat-soluble vitamins, provide essential fatty acids, and contribute to flavor and fullness.
Unsaturated Fats
Monounsaturated and polyunsaturated fats contain one or more double bonds. Omega-3 and omega-6 fatty acids are essential and must come from food.
Saturated Fats
They occur in varying amounts in meat, dairy, coconut, palm products, baked foods, and mixed dishes. Guidance often emphasizes replacing some saturated fats with unsaturated fats.
Energy Storage
Glycogen stores carbohydrate mainly in liver and muscle, while body fat stores energy efficiently for longer periods. Energy balance is a pattern over time, not one meal.