Carbohydrates are one of three macronutrients that provide the body with energy.
The other two are protein and fat.
There are three classes of Carbohydrates:
- Sugars:
Individual sugar molecules or short chains of sugar molecules.
These include glucose, fructose, galactose and sucrose
- Starches (Amidon):
Longer chains of carbohydrate molecules that need to be broken down in the digestive system.
- Fiber:
Carbohydrates that the body cannot digest
The primary function of carbohydrates is to provide the body with energy.
Most Carbohydrates are broken down into glucose in the digestive system
and provide the body with fuel to perform essential functions.
Each gram of Carbohydrates provides the body with four calories.
The exception to this is fiber, which generally does not provide many calories.
It makes more sense to define complex and simple Carbohydrates this way:
- Complex Carbohydrates:
Carbohydrates found unprocessed foods, including fruits, vegetables, legumes and whole grains.
- Simple Carbohydrates:
Sugars and starches that have been refined and stripped of their natural fiber and nutrients.
Bottom line:
Complex Carbohydrates are found in whole grains, unprocessed foods.
Simple Carbohydrates are found in processed foods and have little nutritional value.
Complex Carbohydrates are highly nutritious,
but simple Carbohydrates are not.
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Health benefits of complex Carbohydrates
Carbohydrates are not essential for life,
but eating the right kind may benefit your health.
Complex Carbohydrates are less likely to cause blood sugar spikes
Simple Carbohydrates 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.
Fiber-rich, complex Carbohydrates take much longer to break down than simple Carbohydrates.
This helps keep blood sugar levels steady, as sugar reaches the blood stream gradually.
Because complex Carbohydrates are digested more slowly, they provide sustained energy and help you feel full for longer.
Complex Carbohydrates may reduce your risk of some chronic diseases
Consuming complex Carbohydrates may help lower your risk of chronic diseases,
such as diabetes and heart disease.
They tend to be high in dietary fiber, vitamins, minerals, antioxidants and plant compounds.
All of these components play a role in disease prevention.
Furthermore, studies have found that eating whole foods high in dietary fiber
may lower "bad" LDL cholesterol and blood sugar levels,
as well as help raise "good" HDL cholesterol.
Complex Carbohydrates promote a healthier digestive system
There are billions of "good" bacteria lining your intestines.
They're known as your gut microbiota.
They play a role in managing several digestive disorders and have been linked to various other aspects of health.
Soluble fibers found in complex Carbohydrates feed the beneficial bacteria and increase their presence in your gut.
They also help the bacteria produce nutrients, such as short-chain fatty acids, which are beneficial for digestive health.
Complex Carbohydrates may reduce inflammation
Inflammation is the body's natural response to infection or injury.
However, long-term inflammation can increase the risk of several chronic diseases.
While sugary foods and refined flours promote inflammation, complex Carbohydrates help reduce inflammation.
Whole grains, fruits, vegetables and legumes contain fiber and plant compounds that have anti-inflammatory properties.
Strong>Bottom Line:
Complex Carbohydrates like whole grains, legumes, fruits and vegetables have multiple health benefits.
Simple Carbohydrates can be detrimental to your health
Excessive consumption of simple Carbohydrates, like refined grains and added sugars, harms your body.
Below are some of the detrimental health effects of simple Carbohydrates:
- They contribute to overeating(supraalimentare):
Simple Carbohydrates break down quickly and cause a blood sugar roller coaster.
Studies have found that these blood sugar spikes and crashes contribute to cravings, hunger and overeating.
- High triglyceride levels:
Large amounts of refined Carbohydrates can lead to elevated triglyceride levels,
which increase the risk of heart disease and type 2 diabetes.
- Increased heart disease risk:
Sugar and refined grains increase heart disease risk.
A study found those who ate the most refined grains
were 2 to 3 times more likely to develop heart disease
than those who ate the least.
- Increased risk of type 2 diabetes:
Excessive consumption of simple Carbohydrates can cause your cells to become resistant to insulin,
which greatly increases your risk of type 2 diabetes.
- Sugar is addictive for some people:
Similarly to recreational drugs, sugar causes the brain to release dopamine.
For people that are prone to addiction, sugar can be highly addictive.
- Increased chance of becoming obese:
Simple Carbohydrates affect the levels of appetite hormones, making them likely to contribute to obesity.
Bottom line:
A diet high in refined Carbohydrates can have multiple negative health consequences.
Foods to eat and foods to avoid
Carbohydrates can be a healthy part of your diet if you choose the right ones.
The healthiest Carbohydrates are from foods that are in their whole, unprocessed form.
Complex Carbohydrates to eat
Lentils and other pulses are a healthful form of carbohydrate.
The following foods are good carbohydrate to include in your diet:
- Whole grains:
Whole, unprocessed grains like oats, quinoa, barley and brown rice.
- Legumes:
Lentils, black beans, kidney beans, black-eyed peas, etc.
- Vegetables:
Sweet potatoes, broccoli, green beans, carrots, asparagus, etc.
- Fruits:
Apples, berries, oranges, kiwi, etc.
- Nuts and seeds:
Almonds, walnuts, peanuts, chia seeds, etc.
Refined Carbohydrates to limit or avoid
These foods tend to contain mostly refined Carbohydrates and should be limited:
- Sugary beverages:
Soft drinks, sweetened tea, sports drinks, fruit juices, etc.
- Desserts and sweets:
Donuts, cakes, cookies, ice cream, candy, etc.
- White bread:
This includes "white wheat" bread.
- White pastas:
These are made from refined wheat flour.
Bottom line:
Complex Carbohydrates that are in their whole form are generally healthy foods that are rich in fiber and nutrients.
Take-home message
Complex Carbohydrates are far more nutritious than simple Carbohydrates.
They are high in nutrients and fiber, and eating them on a regular basis can be beneficial for your health and waistline.
On the other hand, simple Carbohydrates provide little to no nutritional value and should be avoided as much as possible.
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