Simple vs Complex Carbs
We all hear the talk…..simple vs. complex carbs (or white vs. brown carbs). It’s time I broke it down for you so you know exactly why complex carbohydrates are healthier for your body.
What are carbohydrates? They are one of three macronutrients. They provide 4 calories per gram of carb. They are an important energy source for the entire body and are the preferred source for the brain. We find carbohydrates mainly in plant foods such as fruits, veggies, and grains. Plants make the largest amount of glucose, a form of carbohydrate. Plants continually store glucose and they use it to support their own growth. When we eat plant foods, our bodies digest, absorb, and use the stored glucose.
Okay, that is a short little rundown on basic carbohydrates. Now, I am going to discuss the difference between Simple and Complex.
Simple carbohydrates consist of one or two molecules. These are most commonly referred to as sugars. Monosaccharides (one sugar molecule) are most commonly known as glucose, fructose-the sweetest of them all (which is where we get high fructose corn syrup), and galactose. Disaccharides (two sugar molecules) are most commonly found in lactose (found in milk), maltose, and sucrose (found mostly in honey, fruits).
Complex carbohydrates consist of hundreds to thousands of molecules. These are most commonly referred to as starch (peas, legumes, oat, rice, corn), glycogen (very little glycogen exists in foods), and most fibers (digestible and non-digestable).
Why Complex carbs are better than simple carbs:
Now that I have broken down the different types of carbs, it is time for me to tell you why complex is better for your diet than simple carbs. Carbs are an excellent source of energy. However, some of our cells can also use fat and protein to fuel the brain, which is why low carb diets can work, but cause you to be a little more tired, irritable, and a little less smart. We use carbohydrates as energy when working out. When we exercise, whether running, biking, or plyometrics, we begin to use more glucose than fat. Our bodies are able to break down glucose very quickly for energy.
Complex carbs are overall lower on the glycemic index scale. The glycemic index is a value that indicates whether or not a food raises blood glucose and insulin levels. Foods with high (simple carbs) glycemic index number cause sudden increases in insulin and blood sugar, while complex carbs cause moderate fluctuations in blood sugar. Complex carbs gradually release insulin and this results in less fluctuations in blood sugar. Whole grain foods (complex carbs) provide more nutrients and fiber than foods made with enriched flour (simple carbs). Simple carbs contribute to tooth decay. Complex carbs help prevent many diseases and digestive problems. Keep eating your beans! They really are good for your heart.
Here are some key hints for picking the best carbs for your diet:
- Select breads and cereals that are made with 100% whole grains such as wheat, oat, rye, barley (make sure the label says whole in front of grain)
- Buy fresh fruits and veggies. When those aren’t, buy frozen. Canned fruits and veggies are often high in sodium and sugars.
- Stay away from processed foods. They contain more simple sugars (high fructose corn syrup) and spike your blood sugar levels causing you to “crash”.
- Eat legumes daily. They are high in fiber. Fiber helps prevent many digestive and chronic diseases.
- Stay away from breads and labels that read Unbleached or Enriched flour.
Without getting into too much science or detail, I wanted to give you an easy, but correct reason as to why it is so important to base your carbohydrate part of your diet around complex carbs instead of simple carbs. I hope this will help you to make the proper choices in your healthy eating habits.
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