What are the main differences between simple and complex carbohydrates. How do these carbohydrate types affect your health and energy levels. Which foods contain simple carbs, and which are rich in complex carbohydrates. How can you make smarter carb choices for better nutrition.

Understanding Carbohydrates: The Basics of Energy-Providing Nutrients

Carbohydrates are essential macronutrients that play a crucial role in providing energy for our bodies. Despite some weight loss programs discouraging their consumption, the key lies in choosing the right types of carbohydrates rather than eliminating them entirely. But what exactly are carbohydrates, and how do they function in our bodies?

Carbohydrates are composed of three primary components: fiber, starch, and sugar. These components can be found in various food sources, including:

• Dairy products
• Fruits and vegetables
• Grains and legumes
• Nuts and seeds
• Sugary foods and sweets

The balance of these components in a food determines its nutritional quality and how it affects our bodies. To make informed decisions about carbohydrate consumption, it’s essential to understand the distinction between simple and complex carbohydrates.

Simple Carbohydrates: Quick Energy Boosters with Potential Drawbacks

Simple carbohydrates, also known as simple sugars, are characterized by their quick digestion and rapid impact on blood sugar levels. But what exactly are simple carbohydrates, and how do they affect our bodies?

Simple carbohydrates are primarily sugars, which can occur naturally in some foods or be added during processing. Common sources of simple carbs include:

• Raw and brown sugar
• Corn syrup and high-fructose corn syrup
• Glucose, fructose, and sucrose
• Fruit juice concentrates

When consumed, simple carbohydrates are quickly broken down by the body, leading to a rapid spike in blood sugar levels. This quick energy boost can be beneficial in certain situations, such as during intense physical activity. However, the sudden increase in blood sugar is often followed by an equally rapid decline, which can lead to energy crashes and increased hunger.

The Impact of Simple Carbs on Health

While simple carbohydrates can provide quick energy, their frequent consumption may have negative health implications. How do simple carbs affect our overall health?

• Blood Sugar Fluctuations: The rapid rise and fall of blood sugar levels can lead to mood swings, energy crashes, and increased cravings.
• Weight Gain: Simple carbs are often found in calorie-dense foods that are easy to overeat, potentially contributing to weight gain.
• Nutrient Deficiencies: Many foods high in simple carbs lack essential nutrients, potentially leading to nutritional imbalances if consumed in excess.
• Dental Health: The sugar content in simple carbs can contribute to tooth decay and other oral health issues.

Complex Carbohydrates: Sustained Energy and Nutritional Benefits

Complex carbohydrates offer a more sustainable and nutritionally beneficial option compared to their simple counterparts. But what sets complex carbs apart, and why are they often recommended as part of a healthy diet?

Complex carbohydrates are made up of longer chains of sugar molecules, which take more time for the body to break down. This slower digestion process results in a more gradual release of glucose into the bloodstream, providing several benefits:

• Sustained Energy: The slow release of glucose helps maintain steady energy levels throughout the day.
• Improved Satiety: Complex carbs are often high in fiber, which promotes feelings of fullness and can aid in weight management.
• Better Blood Sugar Control: The gradual glucose release helps prevent sudden spikes in blood sugar, making complex carbs a better choice for individuals with diabetes or those at risk of developing the condition.
• Enhanced Nutrient Profile: Many complex carbohydrate sources are rich in vitamins, minerals, and other beneficial compounds.

Types of Complex Carbohydrates

Complex carbohydrates can be further divided into two main categories: fiber and starch. How do these types differ, and where can we find them in our diet?

Fiber is a non-digestible carbohydrate that plays a crucial role in digestive health and can help manage cholesterol levels. Good sources of fiber include:

• Fruits and vegetables
• Nuts and seeds
• Beans and legumes
• Whole grains

Starch, on the other hand, is a digestible complex carbohydrate that provides a steady source of energy. Starchy foods include:

• Whole wheat bread
• Cereals
• Corn and peas
• Oats and rice
• Potatoes

Making Smarter Carbohydrate Choices: Tips for a Balanced Diet

Understanding the difference between simple and complex carbohydrates is just the first step in making healthier dietary choices. How can we incorporate this knowledge into our daily eating habits?

1. Prioritize Whole Grains: Opt for whole grain versions of bread, pasta, and cereals instead of refined alternatives.
2. Increase Vegetable Intake: Incorporate a variety of colorful vegetables into your meals for added fiber and nutrients.
3. Choose Fruit Over Juice: Whole fruits provide more fiber and nutrients compared to fruit juices, which often contain added sugars.
4. Experiment with Legumes: Beans, lentils, and chickpeas are excellent sources of complex carbs and plant-based protein.
5. Read Nutrition Labels: Pay attention to the fiber content and added sugars in packaged foods.
6. Plan Balanced Meals: Combine complex carbohydrates with lean proteins and healthy fats for optimal nutrition and satiety.

The Role of Carbohydrates in Weight Management and Health

Carbohydrates often get a bad reputation in weight loss circles, but they play a vital role in overall health and can be part of an effective weight management strategy. How can we balance carbohydrate intake for optimal health and weight control?

The key lies in choosing the right types of carbohydrates and consuming them in appropriate portions. Complex carbohydrates, particularly those high in fiber, can aid in weight management by:

• Promoting Fullness: Fiber-rich foods help you feel satisfied with fewer calories, potentially reducing overall food intake.
• Stabilizing Blood Sugar: By preventing rapid spikes and crashes in blood sugar, complex carbs can help control cravings and overeating.
• Supporting Gut Health: A healthy gut microbiome, nourished by fiber, may play a role in weight regulation and overall health.

Moreover, carbohydrates are essential for fueling physical activity, which is a crucial component of any weight management plan. By choosing complex carbohydrates and timing their consumption around periods of activity, you can optimize your energy levels and support your fitness goals.

Carbohydrates and Chronic Disease Prevention

Beyond weight management, the type of carbohydrates we consume can have significant implications for long-term health. How do carbohydrate choices impact our risk of chronic diseases?

Research suggests that diets rich in complex carbohydrates, particularly from whole grains and fiber-rich foods, may help reduce the risk of several chronic conditions:

• Type 2 Diabetes: Complex carbs help regulate blood sugar levels, potentially lowering diabetes risk.
• Cardiovascular Disease: Fiber-rich carbohydrates can help lower cholesterol levels and reduce heart disease risk.
• Certain Cancers: Some studies suggest that diets high in fiber may lower the risk of colorectal cancer.
• Digestive Disorders: Adequate fiber intake supports digestive health and may reduce the risk of conditions like diverticulosis.

Navigating Carbohydrates in Special Diets and Health Conditions

While carbohydrates are an essential part of most diets, certain health conditions or dietary preferences may require special consideration when it comes to carb consumption. How can individuals with specific dietary needs approach carbohydrate intake?

Diabetes Management and Carbohydrates

For individuals with diabetes, careful carbohydrate management is crucial for blood sugar control. What strategies can help diabetics make informed carbohydrate choices?

• Carbohydrate Counting: Learning to accurately estimate carbohydrate content in foods can help with insulin dosing and blood sugar management.
• Glycemic Index Awareness: Choosing low glycemic index carbohydrates can help minimize blood sugar spikes.
• Balanced Meals: Combining carbohydrates with protein and healthy fats can slow digestion and help stabilize blood sugar levels.
• Regular Monitoring: Keeping track of blood sugar responses to different carbohydrate sources can guide individual dietary choices.

Low-Carb and Ketogenic Diets

Some individuals choose to follow low-carb or ketogenic diets for weight loss or other health reasons. How can these diets be approached in a healthy manner?

While these diets significantly restrict carbohydrate intake, it’s important to ensure adequate nutrition:

• Focus on Quality: When carbs are limited, choose nutrient-dense sources like non-starchy vegetables and small amounts of fruits.
• Adequate Fiber: Incorporate low-carb, high-fiber foods to support digestive health.
• Balance Nutrients: Ensure sufficient intake of protein and healthy fats to meet nutritional needs.
• Medical Supervision: Consult with a healthcare provider before starting any restrictive diet, especially if you have existing health conditions.

The Future of Carbohydrate Research: Emerging Trends and Potential Breakthroughs

As our understanding of nutrition continues to evolve, new research is shedding light on the complex role of carbohydrates in human health. What are some of the exciting developments in carbohydrate research, and how might they impact our dietary recommendations in the future?

Personalized Nutrition and Carbohydrate Response

One of the most promising areas of research is in personalized nutrition. Studies are beginning to show that individuals can have vastly different glycemic responses to the same carbohydrate-containing foods. What implications does this have for dietary advice?

• Individualized Recommendations: Future dietary guidelines may move away from one-size-fits-all advice to more personalized recommendations based on individual metabolic responses.
• Microbiome Influence: Research is exploring how our gut microbiome affects carbohydrate metabolism, potentially leading to probiotic or prebiotic interventions to optimize carbohydrate utilization.
• Genetic Factors: Studies are investigating how genetic variations influence carbohydrate metabolism, which could lead to genetically-tailored dietary advice.

Carbohydrate Quality Metrics

Researchers are working on developing more comprehensive ways to assess the quality of carbohydrate-containing foods beyond just the glycemic index. What new metrics are being explored?

• Carbohydrate Quality Score: This proposed metric would take into account factors like fiber content, glycemic index, and whole grain percentage to provide a more holistic assessment of a food’s carbohydrate quality.
• Resistant Starch: Increasing attention is being paid to resistant starch, a type of carbohydrate that resists digestion and may have beneficial effects on gut health and metabolism.
• Carbohydrate Processing: Research is examining how different food processing methods affect the health impacts of carbohydrates, which could lead to improved food manufacturing practices.

As research in these areas progresses, we can expect to see more nuanced and personalized approaches to carbohydrate consumption, potentially revolutionizing how we think about and incorporate carbs into our diets.

Practical Strategies for Incorporating Healthy Carbohydrates into Your Diet

Armed with knowledge about the different types of carbohydrates and their health impacts, how can we put this information into practice in our daily lives? Here are some practical strategies for making healthier carbohydrate choices:

Meal Planning and Preparation

One of the most effective ways to improve your carbohydrate intake is through thoughtful meal planning and preparation. How can you use meal planning to optimize your carb choices?

• Batch Cooking: Prepare large batches of complex carbohydrate-rich foods like brown rice, quinoa, or roasted vegetables at the beginning of the week for easy meal assembly.
• Balanced Plate Method: Aim to fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with complex carbohydrates.
• Snack Prep: Prepare healthy, complex carb-rich snacks like cut vegetables with hummus or whole grain crackers with nut butter to avoid reaching for simple carb options when hunger strikes.

Smart Swaps for Healthier Carbs

Making simple substitutions in your diet can significantly improve the quality of carbohydrates you consume. What are some easy swaps you can make?

• Replace white rice with brown rice, quinoa, or cauliflower rice
• Swap regular pasta for whole grain or legume-based alternatives
• Choose whole fruit over fruit juices or dried fruits
• Opt for steel-cut oats instead of instant oatmeal packets
• Replace sugary breakfast cereals with homemade granola or overnight oats

Mindful Eating and Portion Control

Even when choosing complex carbohydrates, portion control remains important. How can you practice mindful eating to manage carbohydrate intake?

• Use Smaller Plates: This can help control portions visually and psychologically.
• Practice the 20-Minute Rule: Take at least 20 minutes to eat your meal, allowing time for your body to register fullness.
• Be Aware of Added Sugars: Check labels for hidden sources of simple carbs in seemingly healthy foods.
• Listen to Your Body: Pay attention to hunger and fullness cues rather than eating out of habit or boredom.

By implementing these practical strategies, you can make significant improvements to your carbohydrate intake, supporting better overall health and nutrition. Remember, small, consistent changes often lead to the most sustainable improvements in dietary habits.

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.