Which carbohydrates are high in sugar?

December 14, 2025 •

5 min read

According to the Centers for Disease Control and Prevention (CDC), consuming too many added sugars can contribute to health problems like weight gain, type 2 diabetes, and heart disease. Learning which carbohydrates are high in sugar is a crucial step towards better health and informed dietary decisions, differentiating between natural and refined sources.

Quick Summary

This guide explains how to identify carbohydrates high in sugar by examining the differences between simple and complex carbs. It provides specific examples of high-sugar foods, discusses the health implications of excessive sugar intake, and offers practical tips for making healthier carbohydrate choices.

Key Points

Simple vs. Complex Carbs: High-sugar carbs are typically simple carbohydrates that are digested quickly, while complex carbs are digested slowly for sustained energy.
Sources of Added Sugar: Processed foods like soda, candy, baked goods, and many cereals are major sources of high-sugar carbs from added sweeteners.
Natural Sugars and Fiber: Naturally occurring sugars in fruits and milk are healthier options because they come with beneficial fiber and nutrients that slow digestion.
Health Risks: Consuming too many high-sugar carbs can lead to weight gain, type 2 diabetes, heart disease, and dental problems.
Read Food Labels: The most reliable way to identify high-sugar carbs is by checking the "Added Sugars" line and the ingredients list on food labels.
Prioritize Whole Foods: Focus on complex, unrefined carbohydrates from sources like whole grains, legumes, and vegetables to improve satiety and maintain stable blood sugar.

Understanding the Types of Carbohydrates

To understand which carbohydrates are high in sugar, it's essential to first differentiate between simple and complex carbohydrates. All carbohydrates are eventually broken down into glucose by the body for energy, but the speed at which this happens varies significantly based on their chemical structure and composition.

Simple Carbohydrates

Simple carbohydrates consist of one or two sugar molecules (monosaccharides or disaccharides) that are quickly digested and absorbed by the body, causing rapid spikes in blood sugar levels. These are the primary type of carbohydrates that are high in sugar. Simple carbs can be either naturally occurring or added to processed foods.

Added Sugars: These are sugars and syrups put into foods during processing or preparation. Common examples include table sugar (sucrose), corn syrup, high-fructose corn syrup, and various syrups like honey and agave nectar. They are found in high concentrations in sodas, candies, cookies, cakes, and sweetened cereals.
Naturally Occurring Sugars: These are the sugars found naturally in foods like fruits (fructose) and milk (lactose). While these are still simple carbohydrates, they are often accompanied by other beneficial nutrients like fiber, vitamins, and minerals, which slow down digestion and mitigate the rapid blood sugar spike.

Complex Carbohydrates

Complex carbohydrates have a more intricate chemical structure, with three or more sugar molecules linked together. These take longer for the body to break down, resulting in a more gradual and sustained release of glucose into the bloodstream. Whole-food complex carbs contain fiber, which also helps regulate blood sugar.

Whole Grains and Starchy Vegetables: Unrefined sources like brown rice, oats, whole-wheat bread, and starchy vegetables such as potatoes, peas, and corn contain complex carbohydrates that are rich in nutrients and fiber.
Refined Grains: These are a less healthy version of complex carbs, such as white bread, white rice, and white pasta. The refining process strips the grain of its fiber and nutrients, causing it to behave more like a simple carbohydrate in the body.

Foods with Carbohydrates High in Sugar

It's easy to identify overt sources of sugar, but many foods contain surprising amounts of added sugars. Here is a list of common foods with a high sugar content due to their carbohydrate makeup:

Soda and other sugar-sweetened beverages: These are among the largest sources of added sugars in many diets. A single 12-ounce can of soda can contain the equivalent of 10 teaspoons of sugar.
Baked Goods: Cookies, cakes, pastries, and doughnuts are notoriously high in refined flour and added sugars.
Candy: The primary ingredient in most candies is sugar or corn syrup.
Many Breakfast Cereals: Many popular cereals are packed with added sugars. Look for options with high fiber and low sugar content.
Sweetened Dairy Products: While plain milk and yogurt contain natural lactose, sweetened versions can contain a high amount of added sugar. Always check the nutrition label.
Fruit Juice: Even 100% fruit juice can be a concentrated source of simple sugars, as the fiber from the whole fruit is removed during processing.
Condiments: Ketchup, barbecue sauce, and some salad dressings can contain significant amounts of hidden added sugars.

Health Implications of a High-Sugar Carbohydrate Diet

Excessive consumption of high-sugar carbohydrates can lead to several negative health outcomes. The constant blood sugar spikes followed by crashes can disrupt energy levels, contribute to weight gain, and increase the risk of developing chronic diseases.

Weight Gain and Obesity: Diets high in added sugars are linked to weight gain, particularly around the abdomen, and an increased risk of obesity.
Insulin Resistance and Type 2 Diabetes: Frequent spikes in blood sugar can lead to insulin resistance over time, a precursor to type 2 diabetes.
Cardiovascular Disease: High-sugar diets have been associated with increased blood pressure, inflammation, and high cholesterol levels, all risk factors for heart disease.
Dental Health: The sugar feeds bacteria in the mouth, which produce acid that erodes tooth enamel, leading to cavities.

How to Identify High-Sugar Carbohydrates

Reading food labels is the most effective way to identify high-sugar carbohydrates. Start by checking the ingredients list and the Nutrition Facts panel.

Check the Ingredients List: Ingredients are listed in descending order of weight. If sugar or other sweeteners appear near the top, the food is high in added sugar. Be aware of the many names for sugar, such as corn syrup, fructose, dextrose, and agave nectar.
Look for 'Added Sugars' on the Nutrition Facts Label: The U.S. Food and Drug Administration (FDA) requires food labels to list "Added Sugars," making it easier to distinguish from naturally occurring sugars. The % Daily Value (%DV) can also be a useful guide: 5% DV or less is low, while 20% DV or more is high.
Understand the 'Carbohydrates of which sugars' figure: In other labeling systems, this figure represents the total sugars. You'll need to check the ingredients list to see how much is added versus natural.

Comparison of High-Sugar vs. Healthy Carbohydrate Sources


Feature	High-Sugar (Simple) Carbohydrate Sources	Healthy (Complex) Carbohydrate Sources
Digestion Speed	Rapid	Slow and gradual
Nutrient Density	Often low in vitamins, minerals, and fiber	High in fiber, vitamins, and minerals
Blood Sugar Impact	Causes fast and high spikes	Promotes stable blood sugar levels
Typical Examples	Candy, soda, cakes, cookies, sugary cereals	Whole grains, vegetables, legumes, whole fruits
Key Benefit	Quick but short-lived energy boost	Sustained energy, improved satiety
Associated Risks	Weight gain, diabetes, heart disease	Reduced risk of chronic diseases

Conclusion: Making Informed Choices

Ultimately, knowing which carbohydrates are high in sugar is about making informed choices that support long-term health. The key is not to eliminate all sugar-containing foods, but rather to differentiate between nutrient-poor, high-sugar processed items and naturally occurring sugars found in whole foods like fruits and dairy. By prioritizing complex carbohydrates from whole grains, legumes, and vegetables, and limiting intake of added sugars, you can better manage blood sugar, maintain a healthy weight, and reduce the risk of chronic disease. Regular label-checking and cooking more meals at home are simple yet powerful strategies to take control of your sugar intake. For further guidance on healthy eating, including reducing sugar, resources like HelpGuide.org offer actionable advice.

Frequently Asked Questions

Simple carbohydrates are sugars with a basic chemical structure that are quickly digested, causing rapid blood sugar spikes. Complex carbohydrates have more complex structures and are digested slowly, providing sustained energy and more stable blood sugar levels.

No, not all simple carbohydrates are bad. While refined sugars in candy and soda are linked to negative health effects, naturally occurring simple carbs in fruits and milk come packaged with important nutrients like fiber, vitamins, and minerals.

To find hidden sugars, you should check the ingredients list on food labels. Look for words ending in "ose" (e.g., fructose, sucrose), corn syrup, or names like honey, agave nectar, and molasses. The closer these are to the top of the list, the more sugar the food contains.

While most high-sugar foods, particularly those with added sugars, cause a rapid blood sugar spike, whole foods like fruit contain fiber that slows digestion. The glycemic index of a food, not just its sugar content, determines its impact on blood sugar.

Examples include sugary sodas, candy, pastries, many packaged cookies, and refined breakfast cereals. These items are often high in added sugars but lack essential nutrients like fiber, vitamins, and minerals.

Healthy alternatives include whole fruits instead of juice, whole-grain options like brown rice and oats instead of white rice or sugary cereals, and legumes or vegetables as a carbohydrate source.

Excessive consumption of added sugars has been linked to long-term health issues such as weight gain, obesity, type 2 diabetes, heart disease, increased inflammation, and dental problems.