Carbohydrates are divided into two main types simple carbohydrates and complex carbohydrates. Simple carbs are found in everything from table sugar to fruits and vegetables, while complex carbs are in whole grains and starchy veggies like potatoes and sweet potatoes.
Both types give the body energy. Simple carbs give quick small bursts of energy, complex carbs provide longer-lasting energy.
This article will explain how both simple and complex carbs work, their differences, and where to get each type.
What are carbohydrates?
Carbs, along with protein and fat, are the main nutrients that fuel the body by breaking down into smaller molecules. The body uses them right away for energy or stores them in places like the liver to use later.
For example, the body breaks down protein into amino acids, and breaks down fat into fatty acids. Both get stored in the body for later use, while carbs break down into sugars, which become a direct source of quick energy for the body.
As mentioned earlier, carbs are divided into two types: simple carbs made of short chains that digest fast and give quick energy to body cells, and complex carbs made of long chains that take longer to digest and provide long-lasting energy.
What are simple carbohydrates?
As the name suggests, simple carbohydrates have a very basic chemical structure. They are single sugars like glucose or double sugars like lactose, made of two sugar types linked together.
The body can easily digest simple carbs because enzymes in the small intestine break them down before they enter the bloodstream. Any sugars not used right away get stored as fat, which is why eating a lot of added sugar can cause weight gain.
Many foods contain simple carbohydrates and can also provide other nutrients like vitamins and minerals, like those found in fruits dairy products and some vegetables.
Still, there are some foods with simple carbs that don't nourish you, mostly from added sugars, which can add calories without bringing any nutrients like vitamins, minerals, or fiber, so these calories are empty or pointless.
Examples of foods with simple carbs you should stop eating or at least cut down on include:-
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Candy.
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Soda.
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Sweetened drinks.
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Added sugars.
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White flour
The CDC recommends adults limit added sugar intake to less than % of daily calories, about 12 teaspoons. Kids under two should have no added sugars at all.
What are complex carbs?
Complex carbs are made of longer or more complicated chains of sugar molecules called oligosaccharides and polysaccharides. The body takes longer to break down and digest these sugars, so they stay in the body longer and increase feelings of fullness.
Besides long sugar chains, complex carbs have more nutrients like fiber, vitamins, minerals, antioxidants, and others.
Some foods with complex carbs should be part of diets because they are better than refined or processed foods, making them healthier, like whole grains andstarchy vegetables Non-starchy vegetables andlegumes.
Foods containing nutrient-rich complex carbs include:-
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Wild rice.
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Whole grain flour Oats.
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Whole barley.
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Buckwheat.
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Starchy veggies like sweet potatoes andzucchini.
All these foods are also great sources of fiber, which helps prevent big spikes in blood sugar and helps control cholesterol levels as well, and supports digestive health.
Refined foods
It's best to avoid or limit refined grains and processed foods made from them because they lose most of their nutrients. Processing removes fiber, healthy fats, and other nutrients.
These refined foods might also be sold as fortified with nutrients like vitamins and minerals, but that doesn't replace eating whole grains naturally.
Foods made from refined grains include:-
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Bagel bread.
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Baked goods like cakes and cookies.
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Cereals made from refined grains.
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Crackers.
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Hamburger buns.
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Pancakes and flapjacks.
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Pizza dough.
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Light rice meals.
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White rice and white pasta.
Also, many of these foods have added sugars, making them less healthy for blood sugar control.
In the end, carbs are needed for a healthy diet, but it's better to get them from sources with complex carbs since they're healthier for the body.
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