Does carbohydrate become body fat?

Dear Reader, 

Carbohydrates (commonly known as carbs) are essential nutrients that help the body function and can be found in almost all the foods that people consume. Without carbs, humans would cease to exist! Carb types are often classified as simple carbs, complex carbs, or fiber. The straightforward answer to your question is, yes, the carbohydrates you eat can be converted into fats in the body. However, the process by which this happens isn’t as simple as it may seem. That said, by staying active and eating carbs like whole grains and starchy vegetables as part of a well-rounded eating plan, you can reduce the likelihood of eating extra carbs that may increase body fat. Keep reading for more information and considerations—hope you’re bready to learn more about carbs! 

What are carbohydrates and how are they digested? 

All carbs are basically forms of sugars; typically, large structures made up of several sugars combined. When you eat carbs, your body uses chemicals called enzymes to break carbs down into smaller sugars, which are then absorbed into the blood. These enzymes are found in your gut and even in your spit. That’s why if you chew on a cracker or piece of bread for long enough, it’ll start to taste sweet as it gets broken down into sugars. 

Most carbs are broken down into a sugar called glucose. Glucose is absorbed into the blood and transported throughout the body for cells to use for energy. The body typically also detects glucose in the blood and releases a hormone called insulin. Insulin causes glucose to be converted into a larger structure called glycogen for energy storage, mostly in the liver. This energy storage allows glucose to be released whenever cells need more of it. This can be helpful so the body doesn’t have to constantly get energy from eating. 

People have varying abilities to digest, use, and store different carbs. This means they require differing levels of carbs to support a safe and healthy life. Additionally, there are several medical conditions that affect insulin (such as diabetes mellitus), so not everybody responds the same way to glucose in the blood. 

What are the different types of carbs? 

The way carbs are broken down often depends on which form of carb they are. Carb types vary by how many sugars they’re made up of (known as their complexity). Therefore, carbs can be broadly categorized as: 

• Simple carbohydrates. These carbs are made up of one or two sugars and can be found in candies, sodas, and household sugar. Simple carbs can be quickly broken down by enzymes into small and more absorbable sugars. This causes the glucose in your blood to increase more quickly. This can result in blood sugar levels that exceed what your body’s able to use for energy and energy storage. These excess sugars may then be converted into fats. 
• Complex carbohydrates. These carbs are often called starch and can be found in foods like whole grains, potatoes, and chickpeas. Complex carbs are made up of more sugars and therefore take longer to be broken down by enzymes. As a result, the amount of sugar in your blood does not increase as quickly or to levels as high as with simple carbs. This decreases the risk of having excess sugars that get converted to fats. Complex carbs are recommended over simple carbs because they have a more moderate effect on insulin and can keep you feeling fuller for longer. 
• Fiber. These carbs are technically a form of complex carb and are found in similar foods (especially in the skins of foods like potatoes). However, fiber can’t be broken down since humans don’t have the proper enzymes to do so. Instead, fiber helps the body maintain regular bowel movements and therefore leaves the body as poop. Because of this, fiber does not increase the amount of sugar in your blood. 

List adapted from MedlinePlus 

How do digested carbs affect body fat? 

If you eat more carbs than your body can use for energy or store as glycogen, the remaining sugars are mostly converted into fats. This takes place in cells in the liver and adipose tissue (also known as body fat). Additionally, like with sugar storage as glycogen, insulin causes fat cells to absorb and store more fats, which can later be used for energy. This storage can increase the amount of body fat if energy is not expended regularly. 

Where can I learn more? 

If you’re concerned about carb digestion because you’d like to reduce your consumption of carbs or increase your physical activity, you may find it helpful to seek out the advice of a health care provider. If you’re interested in learning more about suggested amounts of different food groups, the U.S. Department of Agriculture’s MyPlate may be a useful resource. 

Bon appétit!