There are many different studies and opinions out there about carbs. So today, I’m going to go over some of the basic differences between simple and complex carbs.
Studies have shown that low-carb diets are effective for weight loss, but that doesn’t mean that eating carbs makes you fat. In fact, there are plenty of health benefits associated with eating carb-containing foods, but that’s only if you eat the right kinds. While some high-carb foods are highly nutritious and even helpful for weight management, others are detrimental to your health.
Carbohydrates are any of a large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the animal body.
There are three different classes of carbs.
Sugars: Individual sugar molecules or short chains of sugar molecules. These include glucose, fructose, galactose and sucrose.
Starches: an odorless tasteless white substance occurring widely in plant tissue and obtained chiefly from cereals and potatoes. It is a polysaccharide that functions as a carbohydrate store and is an important constituent of the human diet.
Fiber: dietary material containing substances such as cellulose, lignin, and pectin, which are resistant to the action of digestive enzymes..
The primary function of carbs is to power the body. Most of them are broken down into glucose in the digestive system and provide the body with essential food. Each carb should provide around for calories per gram, except for fiber; which generally does not provide many calories.
It’s also important to choose the best carbohydrate sources. That means two things:
Choose complex carbohydrates, rather than simple carbohydrates.
Choose carbohydrates that still have their fiber, like brown rice or brown bread, rather than white rice or white bread, from which the fiber has been stripped away.
Complex Carbs
Complex carbohydrates are made up of sugar molecules that are strung together in long, complexchains. Complex carbohydrates are found in foods such as peas, beans, whole grains, and vegetables. Both simple and complex carbohydrates are turned to glucose (blood sugar) in the body and are used as energy.
Complex carbohydrates may be referred to as dietary starch and are made of sugar molecules strung together like a necklace or branched like a coil. They are often rich in fiber, thus satisfying and health promoting. Complex carbohydrates are commonly found in whole plant foods and, therefore, are also often high in vitamins and minerals. Complex carbs are healthier than simple carbs because they are generally nutrient dense. This means they contain a large amount of nutrients in relation to the number of calories they provide.
Simple Carbs
Simple carbohydrates are sugars. All simple carbohydrates are made of just one or two sugar molecules. They are the quickest source of energy, as they are very rapidly digested. On the contrary, simple carbs contain “empty” calories, meaning they have calories, but very little nutritional value. Simple carbs are digested very quickly, which causes a spike in your blood sugar. The blood sugar spike stimulates your pancreas to release a large dose of insulin, which often leads to a blood sugar “crash,” leaving you hungry and craving more sugar
Choose whole, unprocessed foods from plant sources. Choosing whole fruit instead of juice, a whole-grain side dish instead of crackers, and fresh vegetables instead of potato chips will ensure you are getting complex carbohydrates, complete with fiber, vitamins, and minerals. Remember also that all types of meat and eggs are essentially devoid of carbohydrates.
