Complex Carbs Vs Simple Carbs

When it comes to carbs, there are a lot of so-called “expert” opinions out there. Some nutrition experts say that avoiding carbs is the secret to good health. Other experts, contradicting say that carbs are an essential part of any a healthy diet — and that removing them out of your diet will only cause fatigue and hunger. These types of statements leave many people confused about whether carbs are friends or foes.

 

If you’re left wondering how many carbs you should consume, or whether or not you should eat them at all, then you are asking the wrong questions. Instead, a better question to ask is: What type of carbs are healthy?

Not All Carbs Are Created Equal

 

Carbohydrates are basically raw material that powers your body. They make sugar for energy. They come in two types: simple and complex. The difference is simple carbs are like quick-burning fuels. They break down fast into sugar in your system. You want to eat less of this type. Complex carbs are usually a better choice. It takes your body longer to break them down so they provide you with energy that is steady and lasts longer.

Simple carbs


  • Include things like white bread, table sugar, and some artificially sweetened drinks. These are refined products so most of their fiber content, vitamins, and minerals have been removed. Simple carbs can be useful as a small energy booster, but they often hold little to no nutritious value and are often referred to as “empty calories”. Pastries, carbonated drinks, and chocolate are the most common types that people indulge in.

Complex carbs


  • Consists of whole grains, legumes, and starchy vegetables. These include corn, sweet potatoes, oatmeal, and brown rice. Complex carbs are also full of fiber, which actually helps stabilize blood sugar and prevent illnesses like heart disease.

Read the Fine Print


Make sure you pay close attention to the Nutrition labels.  An easy way to spot added sugar, which is the source of simple carbs that you want to cut back on, is to look for words that end in "ose". The chemical name for table sugar is sucrose.  Other names you might see include fructose, dextrose, and maltose. The higher up they appear in the ingredients list, the more added sugar the food has. For foods like bread and pasta, if the first ingredient is whole-wheat flour or whole-oat flour, it's likely going to be a complex carbohydrate.

Bottomline


When evaluating foods and their health benefits, it’s always important to look closely because not all carbs are bad. When trying to figure out if a source of carbohydrates is good or bad, remember this: The higher in sugar it is, and the lower in fiber, vitamins, and minerals, the worse the food is for you.