Simple Carbohydrates vs. Complex Carbohydrates

Carbohydrates are a macronutrient found in a variety of food sources. There are several types, which can differ in terms of nutritional value and effects on health.

Carbohydrates are a major macronutrient and one of your body’s primary sources of energy. Some weight loss programs discourage eating them, but the key is finding the right carbs — not avoiding them completely.

You may have heard that eating complex carbs is better than simple carbs. But nutrition labels don’t always tell you if the carbohydrate content is simple or complex.

Complex carbohydrates are digested more slowly and release glucose into the blood stream more gradually. Simple carbohydrates are digested quickly and spike blood sugar faster and higher.

Understanding how these foods are classified and how they work in your body can help you choose the right carbs.

Carbohydrates are an important nutrient found in numerous types of foods.

Most of us equate carbs with bread and pasta, but you can also find them in:

• dairy products
• fruits
• vegetables
• grains
• nuts
• legumes
• seeds
• sugary foods and sweets

Carbohydrates are made up of three components: fiber, starch, and sugar.

Fiber and starch are complex carbs, while sugar is a simple carb. Depending on how much of each of these is found in a food determines its nutrient quality.

Simple carbs are sugars. While some of these occur naturally in milk, most of the simple carbs in the American diet are added to foods.

Common simple carbs added to foods include:

• raw sugar
• brown sugar
• corn syrup and high-fructose corn syrup
• glucose, fructose, and sucrose
• fruit juice concentrate

Try to avoid some of the most common refined sources of simple carbs and look for alternatives to satisfy those sweet cravings:

1. Soda

Sugary soda is bad for your health in several ways. You can try water flavored with lemon instead.

2. Baked treats

Satisfy your sweet tooth with fruit, rather than baked goods full of simple carbs and added sugars.

3. Packaged cookies

Bake your own goods using substitutes like applesauce or sweeteners, or look for other mixes that contain more complex carbs.

4. Fruit juice concentrate

An easy way to avoid fruit concentrate is to look closely at nutrition labels. Always choose 100 percent fruit juice or make your own at home.

Try our recipe for kiwi strawberry juice.

5. Breakfast cereal

Breakfast cereals tend to be loaded with simple carbohydrates. If you just can’t kick the habit, check out our rundown of breakfast cereals, from the best to the worst for your health.

Complex carbs pack in more nutrients than simple carbs. They’re higher in fiber and digest more slowly. This also makes them more filling, which means they’re a good option for weight control.

They’re also ideal for people with type 2 diabetes because they help manage blood sugar spikes after meals.

Fiber and starch are the two types of complex carbohydrates. Fiber is especially important because it promotes bowel regularity and helps to control cholesterol.

The main sources of dietary fiber include:

• fruits
• vegetables
• nuts
• beans
• whole grains

Starch is also found in some of the same foods as fiber. The difference is certain foods are considered more starchy than fibrous, such as potatoes.

Other high-starch foods are:

• whole wheat bread
• cereal
• corn
• oats
• peas
• rice

Complex carbohydrates are key to long-term health. They make it easier to maintain a healthy weight and can even help guard against type 2 diabetes and cardiovascular problems in the future.

Be sure to include the following complex carbohydrates as a regular part of your diet:

1. Whole grains

Whole grains are good sources of fiber, as well as potassium, magnesium, and selenium. Choose less processed whole grains such as quinoa, buckwheat, and whole-wheat pasta.

2. Fiber-rich fruits

Some of these are apples, berries, and bananas. Avoid canned fruit since it usually contains added syrup.

3. Fiber-rich vegetables

Eat more of all your veggies, including broccoli, leafy greens, and carrots.

4. Beans

Aside from fiber, these are good sources of folate, iron, and potassium.

Choosing the right carbs can take time and practice. With a little bit of research and a keen eye for nutrition labels, you can start making healthier choices to energize your body and protect it from long-term complications.

What’s in a carb?

Carbs are made up of fiber, starch, and sugars. The American Diabetes Association recommends getting 25 to 35 grams of fiber per day.

Simple Carbohydrates vs. Complex Carbohydrates

Carbohydrates are a macronutrient found in a variety of food sources. There are several types, which can differ in terms of nutritional value and effects on health.

Carbohydrates are a major macronutrient and one of your body’s primary sources of energy. Some weight loss programs discourage eating them, but the key is finding the right carbs — not avoiding them completely.

You may have heard that eating complex carbs is better than simple carbs. But nutrition labels don’t always tell you if the carbohydrate content is simple or complex.

Complex carbohydrates are digested more slowly and release glucose into the blood stream more gradually. Simple carbohydrates are digested quickly and spike blood sugar faster and higher.

Understanding how these foods are classified and how they work in your body can help you choose the right carbs.

Carbohydrates are an important nutrient found in numerous types of foods.

Most of us equate carbs with bread and pasta, but you can also find them in:

• dairy products
• fruits
• vegetables
• grains
• nuts
• legumes
• seeds
• sugary foods and sweets

Carbohydrates are made up of three components: fiber, starch, and sugar.

Fiber and starch are complex carbs, while sugar is a simple carb. Depending on how much of each of these is found in a food determines its nutrient quality.

Simple carbs are sugars. While some of these occur naturally in milk, most of the simple carbs in the American diet are added to foods.

Common simple carbs added to foods include:

• raw sugar
• brown sugar
• corn syrup and high-fructose corn syrup
• glucose, fructose, and sucrose
• fruit juice concentrate

Try to avoid some of the most common refined sources of simple carbs and look for alternatives to satisfy those sweet cravings:

1. Soda

Sugary soda is bad for your health in several ways. You can try water flavored with lemon instead.

2. Baked treats

Satisfy your sweet tooth with fruit, rather than baked goods full of simple carbs and added sugars.

3. Packaged cookies

Bake your own goods using substitutes like applesauce or sweeteners, or look for other mixes that contain more complex carbs.

4. Fruit juice concentrate

An easy way to avoid fruit concentrate is to look closely at nutrition labels. Always choose 100 percent fruit juice or make your own at home.

Try our recipe for kiwi strawberry juice.

5. Breakfast cereal

Breakfast cereals tend to be loaded with simple carbohydrates. If you just can’t kick the habit, check out our rundown of breakfast cereals, from the best to the worst for your health.

Complex carbs pack in more nutrients than simple carbs. They’re higher in fiber and digest more slowly. This also makes them more filling, which means they’re a good option for weight control.

They’re also ideal for people with type 2 diabetes because they help manage blood sugar spikes after meals.

Fiber and starch are the two types of complex carbohydrates. Fiber is especially important because it promotes bowel regularity and helps to control cholesterol.

The main sources of dietary fiber include:

• fruits
• vegetables
• nuts
• beans
• whole grains

Starch is also found in some of the same foods as fiber. The difference is certain foods are considered more starchy than fibrous, such as potatoes.

Other high-starch foods are:

• whole wheat bread
• cereal
• corn
• oats
• peas
• rice

Complex carbohydrates are key to long-term health. They make it easier to maintain a healthy weight and can even help guard against type 2 diabetes and cardiovascular problems in the future.

Be sure to include the following complex carbohydrates as a regular part of your diet:

1. Whole grains

Whole grains are good sources of fiber, as well as potassium, magnesium, and selenium. Choose less processed whole grains such as quinoa, buckwheat, and whole-wheat pasta.

2. Fiber-rich fruits

Some of these are apples, berries, and bananas. Avoid canned fruit since it usually contains added syrup.

3. Fiber-rich vegetables

Eat more of all your veggies, including broccoli, leafy greens, and carrots.

4. Beans

Aside from fiber, these are good sources of folate, iron, and potassium.

Choosing the right carbs can take time and practice. With a little bit of research and a keen eye for nutrition labels, you can start making healthier choices to energize your body and protect it from long-term complications.

What’s in a carb?

Carbs are made up of fiber, starch, and sugars. The American Diabetes Association recommends getting 25 to 35 grams of fiber per day.

Simple vs. Complex Carbohydrates: Differences and Food List

Not all carbohydrates are the same. Find out how simple and complex carbohydrates affect you. We also provide a list of recommended products.

Simple vs. complex carbohydrates: differences and food list

Nutritionists are often tormented by questions about whether there is a significant difference between simple and complex carbohydrates. There is a point of view that this difference is not great. These are all carbohydrates, and they eventually break down into glucose, which is the main source of energy for the body. There is another point of view: everything related to health and proper nutrition can be both harmful and beneficial.

The principles of “flexible” dieting have led many people to believe that there is no difference between 25 grams of carbs from sweet potatoes and cookies. According to the principles of this diet, if you enter the amount of simple carbohydrates in your daily allowance, then everything is fine.

In fact, the structure and composition of carbohydrates directly affects how the body will absorb them. And this has an impact on blood glucose levels, energy levels and satiety. If your approach to carbohydrates is based not on the principles of a healthy lifestyle, but only on their strict calculation, then the whole day the energy rise will be followed by a decline, just like on a roller coaster. In the long run, this will harm your metabolism and be critical for weight loss.

1. How simple and complex carbohydrates are arranged

Simple carbohydrates are made up of one or more compounds (up to 20) called saccharides. The number of these compounds in complex carbohydrates is much higher – from 20 to 100 and even higher. This means that each product will be digested differently by the body.

See also: Carbohydrates as fuel for crossfit training

2. Glycemic index and absorption rate

The glycemic index (GI) is a system that shows, on a scale from 0 to 100, how quickly glucose (the end product of the breakdown of carbohydrates) enters the bloodstream. The higher the glycemic index, the faster glucose is absorbed into the blood after a meal.

• Examples of simple carbohydrates : potatoes, white bread, white rice, biscuits, sweets, fruit juices, sports drinks.
• Examples of complex carbohydrates: brown rice, oatmeal, apples, oranges, broccoli, cauliflower, carrots.

How quickly glucose enters the bloodstream largely depends on the health, well-being and appetite of a person.

3. Raising insulin and blood glucose levels

When glucose enters the bloodstream, the pancreas begins to produce insulin. It serves as a conductor in order to send glucose to muscle or fat cells, thereby normalizing its level in the blood. If glucose enters the blood quickly, such as after eating sweets, large amounts of insulin are released to transport the glucose into the cells.

After some time, excessive production of insulin (hyperinsulinemia) puts the pancreas to a real test, and it stops producing insulin. The 2005-2006 National American Health and Nutrition Study to investigate the prevalence of prediabetes and its association with a group of cardiometabolic risk factors and hyperinsulinemia among adolescents (published in Attention to Diabetes) found that eventually hyperinsulinemia leads to impaired glucose uptake and weight gain.

Numerous studies (such as “Abdominal fat and insulin resistance in normal and overweight women”, published in the journal “Diabetes” in 1996, “The role of glucose and insulin resistance in the development of type 2 diabetes: results of a 25-year study “- The Lancet, 1992; “Insulin Resistance and Hyperinsulinemia” – Attention to Diabetes, 2008) revealed the following. As a result of the frequent exposure to insulin, the cells do not react to it in any way – the so-called insulin resistance occurs. This leads to elevated blood glucose levels. Increases the risk of type 2 diabetes and certain types of metabolic disorders.

At the same time, eating complex carbohydrates leads to a slower entry of glucose into the blood, less insulin release and does not cause spikes in blood glucose levels. It is definitely healthier.

4. Energy and well-being

Consider unplanned skipping meals. This may be in line with your weight loss plan, or it may be due to a busy schedule. If you don’t eat for a long time, your blood glucose levels are below normal. The so-called hypoglycemia begins. Its symptoms are fatigue, dizziness, hunger and an irresistible desire to eat something sweet.

Eating fast carbohydrates after a long fast will cause a rapid flow of glucose into the blood, and then into the cells. This will lead to a spike in sugar levels. So if you regularly opt for simple carbohydrates throughout the day, your performance levels will constantly bounce up and down.

See also: Carbohydrate alternation – diet and menu

5. Fast and slow carbohydrate satiety

The feeling of hunger is related to digestion and the amount of food in the stomach. The faster carbohydrates are absorbed and passed through the gastrointestinal tract, the faster you will experience hunger again. Simple carbohydrates are quickly digested, but do not bring much satiety.

On the other hand, slow carbohydrates take much longer to digest. This is largely due to indigestible dietary fiber – fiber. It’s technically a carbohydrate, but fiber works differently. It increases the digestion time of food, and the hunger hormone is produced more slowly. Accordingly, the feeling of hunger occurs later.

In 1996, an interesting study was published in the American Journal of Physiological-Regulatory, Integrative and Comparative Psychology under the title “ Stomach volume, not nutrient content, prevents food intake. ” It was noted that fiber also gives mass to the food eaten. Because of this, it takes up more space in the stomach. This natural “stretching” enhances the feeling of satiety. If your diet is in full swing, it is worth leaning on fiber.

Of course, the portion size and other nutrients in the food affect the feeling of satiety. But the fact remains: after eating fast carbohydrates, you will soon get hungry again.

6 . Nutritional value of carbohydrates

Porridge is an excellent source of carbohydrates.

Everyone knows that sweets, cookies and cakes have no special nutritional value. But the content of the nutrients we need in seemingly healthy cereals, rice, pasta and bread can be extremely low.

The manufacturer often separates the cereal from the endosperm and bran, which are rich in nutrients, fiber and unsaturated fatty acids. A simple carbohydrate remains, the cereal loses its integrity. Vitamins and minerals are lost, and with them the fiber that gives a feeling of satiety. Of course, the process of “enrichment” of the product returns some substances, but not all, and certainly not fiber.

Being unprocessed, whole grains are rich in nutrients and fiber. It is a complex carbohydrate. When you eat unprocessed foods like brown rice or whole grain bread, you get all the benefits. And it improves health, gives energy and strengthens the immune system.

Read also: What is the most effective diet for weight loss?

Total

Should you avoid simple carbohydrates? Absolutely not. We need them in certain situations, such as during and after training or on special occasions. But if you want to improve your health, increase energy, and fight hunger (and these are the basics of proper nutrition), you must understand the difference between fast and slow carbohydrates.

By choosing fiber-rich complex carbohydrates over processed foods, you will gain control over your weight, health, and energy.

List of recommended foods for proper nutrition and diet: brown rice, durum wheat pasta, whole grain bread, whole grains, sweet potato, broccoli, cauliflower, carrots.

From simple carbohydrates, preference should be given to natural products, such as fresh fruits and berries.

How complex carbohydrates differ from simple ones / And what foods to look for them in – an article from the “Food and weight” section on Food.ru

Such different carbohydrates

Carbohydrates are the main source of energy in the body, it is released during their digestion. In the event that there are too many carbohydrates in the diet, they will turn into fats and be deposited in strategically important places, for example, on the buttocks or in the form of a “lifebuoy” at the waist.

But there are different types of carbohydrates, and it is important to understand which ones will benefit you and which ones should be left off the table.

Dietary classification of carbohydrates is quite simple: they are simple and complex, they are also called bad and good, fast and slow.

Simple (fast, bad) carbohydrates

Simple carbohydrates are quickly absorbed in the body, causing a rapid increase in blood sugar. They give energy instantly, but work for a short time. Soon after a snack on chocolate, cake or a bun, namely, they contain a large amount of fast carbohydrates, the feeling of hunger again arises and the desire to eat something else.

Complex (slow, good) carbohydrates

Another thing is complex carbohydrates, which have different properties. These are starch, fiber and dietary fiber found in large quantities in many plant foods. Such components are digested for a long time, gradually giving up the stored energy. After a portion of slow carbohydrates, the body is saturated for a long time and you want to eat something high-calorie less often.

There should be more complex carbohydrates in the diet, but simple ones should be limited.

Which foods contain simple and complex carbohydrates

Many plant foods contain carbohydrates. Moreover, in those that have undergone industrial processing, simple ones will prevail.

The most common foods containing simple carbohydrates are:

• white sugar;

• white flour and products thereof;

• most sweets;

• many types of pasta;

• rice white

Due to the fact that such food gives a short-term feeling of fullness, you want to eat after it again and again. This leads to overeating, consuming more calories, and increases the risk of developing hypertension and type II diabetes. It is better to exclude such products from the diet or reduce their consumption to a minimum.

Complex carbohydrates are broken down slowly, there is no sharp jump in sugar after their use. Long-term satiety prevents overeating: well-fed people snack less, which means that the consumption of high-calorie foods is less frequent.

Which foods contain complex carbohydrates:

• whole grains such as oatmeal or buckwheat;

• fruits and vegetables with edible skins;

• legumes;

• pasta and other products of whole grain flour;

• rice brown

Slow carbs are important for maintaining blood sugar levels and are also good for normal digestion. Part of the fiber is not digested, but its consumption is necessary to maintain the balance of the intestinal microflora, without which the balance in the digestive system is disturbed.

Foods to avoid

In order to make your diet healthier, it is important to pay attention to the ingredients of foods and read labels. Of particular danger to the figure and health in general is the so-called added sugar. It is he who becomes the source of hidden calories, the consumption of which we often do not notice.

Let’s see what’s the matter.

Fast carbohydrates are found not only in industrially processed foods, but also in natural ones. For example, most healthy fruits and berries are a source of simple carbohydrates and sugars. They are naturally present in milk (which contains lactose), honey (a source of fructose and glucose), and some vegetables such as corn.

But there are quite a few products where sugar is added on purpose to enhance the taste. These are not only desserts or sweets, in which the presence of sugar is quite expected, but also:

• sauces;

• sausages and other processed meat products;

• fitness bars that are considered healthy food;

• filled yoghurts;

• coffee cocktails.

And no matter how organic a bar or yogurt is, it will still remain a source of added sugar, which means extra calories.

Everyone can reduce their intake of added sugars. Carefully study the labels, paying attention to the words:

• glucose;

• fructose;

• dextrose;

• corn syrup;

• agave syrup.

An important point: the closer an ingredient is listed to the beginning, the greater the amount present in the product.

What foods to pay attention to

We figured out the added sugar – there should be less of such foods in the diet. You need to lean on those that are rich in fiber.

Opt for wholemeal bread instead of regular bread, and opt for cereals instead of quick porridge with fruit toppings that need to be cooked for at least 5 minutes. Add fruit yourself – slices of apple or pear, berries will do.

The ideal yogurt is one that does not contain sugar or fillers. Everything else can be added to taste: fruits, dried fruits, nuts, honey.

But carbohydrates alone are indispensable. A balanced diet can be called after it contains enough proteins and fats. None of these components can be completely eliminated from the diet. Only a reasonable combination of all ingredients will help provide the body with the necessary energy, vitamins and trace elements.