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“Not all carbohydrates were created equal”: Simple and Complex Carbs

Why are simple and complex CHOs different?

The differentiation relates to their ability to be broken down by the gut. A simple CHO, such as white pasta, is quickly digested by the gut, which in turn leads to a large spike in energy and blood glucose levels. However, this spike is temporary, which will leave you craving more fast-energy food shortly after. A complex CHO, such as quinoa, will be digested more slowly by the gut due to its higher fibre content. Due to the slower digestion, a complex CHO will give you a steadier release of energy whilst the fibre moving more slowly through your gut keeps you fuller for longer.

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 Complex Carbs Benefits And Are They Healthy?

Carbohydrates are a major macronutrient and one of your body’s primary sources of energy. Most information labels and discourages eating carbs with the notion of “Carbs are bad”, but the key is finding the right carbs, not avoiding them altogether.

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Carbohydrates have received a bad reputation for many years now, thanks to things like the low-fat diet craze of the 1990’s, the notoriously popular Atkins diet plan, and most recently, the infamous Keto diet. You may be wondering what all this fuss is about and whether or not carbs are good for you or not. And if they are, what are the best sources and how much do you need?

Complex Carbohydrates Benefits & Sources

Complex carbohydrates are also known as starches and polysaccharides, which contain three or more sugars. Their longer structure causes them to be generally digested and absorbed more slowly compared to simple carbs.

Complex Carbohydrates…Not So Complex To Understand

Complex Carbohydrates or polysaccharides contain longer chains of sugar (starches) and non-digestible fiber. Because of this they are harder to digest and take longer to raise blood sugar. These complex sugars help to keep our blood sugar stable over the day and avoid the mid-day crash. The fiber found in them also helps with digestion, lowering cholesterol, and prolongs fullness. They should make up the “bulk” of your daily carbohydrate intake

Cutting Carbs? Don’t Say ‘No’ to These Starchy Foods

“Simple carbs (other than fruits and milk) should be avoided in the diet. Complex carbs should prevail,” says Kristin Kirkpatrick, MS, RD, LD. The difference in the two is directly related to fiber. Because your body can’t digest fiber, it slows your digestion, which can help with weight loss.

Fuel up with complex carbohydrates

Carbohydrates are our friends, not our enemies. For the active individual, a diet replete with wholesome forms of carbohydrates is the optimal choice for fueling muscles and supporting good health. Unfortunately, many misconceptions exist about the role of carbohydrates in an athlete’s diet.

Structure and Function of Complex Carbohydrates

Complex carbohydrates are very common in animals, plants, and bacteria. They are constituents of cell membranes, as well as subcellular materials of cells. They are also found in physiological fluids such as blood, tears, milk, and urine.

The 9 Best Complex Carbs for Weight Loss

Yes, it's true: You can lose weight eating carbs, if you eat the right ones.

The Carbohydrate Advantage

Fiber-rich carbohydrates are an essential part of a healthy diet.

What are Complex Carbs and Where Can You Find Them? (5 Foods You Need to Eat)

Whether you’re trying to bulk up or slim down, complex carbohydrates should be a staple in your diet. These macronutrients are essential for several bodily functions and can help you reach your fitness goals. Complex carbs are found in whole grains, legumes, vegetables, and fruits. That being said, not all carbs are created equal.

What Are Complex Carbs? Breaking it Down with Recipe Ideas

Simple carbs are essentially easy-to-digest, basic sugars. Their simple molecular structure makes it easy for the body to break them down and use them as fast sources of energy, causing swings in blood sugar levels. Complex carbs, on the other hand, take longer to break down leading to a gradual release of energy for the body. This doesn’t mean you need to skip simple carbs altogether though.

What Is a Complex Carbohydrate?

Carbs can get a bad rap, but not all carbs are created equal.

Resources

Complex Carbohydrate Research Center

The mision of the CCRC is to advance research and training in the glycosciences – a branch of science that investigates the structure, biosynthesis, and biological functions of molecules that contain carbohydrates.