Simple Versus Complex Carbohydrates - Which Is The Right Choice?

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Carbohydrates are a major macronutrient and one of the body's main sources of energy. Some diets do not recommend taking them, but the key is to find the right carbs, not to avoid them altogether.

You may have heard that eating complex carbohydrates is better than eating simple carbohydrates. But nutritional labels don't always tell you if the carb content is simple or complex.

Understanding how these foods are classified and how they work can help you choose the right carbohydrates.

Classification of carbohydrates

Carbohydrates are an important nutrient in many types of food. Most of us equate carbohydrates with bread and pasta, but they are also found in:

- dairy products;

- fruits;

- vegetables;

- nuts;

- legumes;

- seeds;

- sweet foods and pastries.

Carbohydrates consist of three components: fiber, starch and sugar.

Fiber and starch are complex carbohydrateswhile the sugar is simple carbohydrate. Depending on how much of each of them is in the food, the quality of its nutrients is determined.

Simple carbohydrates

Simple carbohydrates are sugars. While some of them occur naturally in milk, most of the simple carbohydrates are added to foods.

Common simple carbohydrates added to foods include:

- raw sugar;

- Brown sugar;

- corn syrup and high fructose corn syrup;

- glucose, fructose and sucrose;

- fruit juice concentrate.

Simple carbohydrates that should be avoided

Try to avoid some of the most common sources of simple carbohydrates and look for alternatives to satisfy your appetite:

1. Soda and carbonated drinks

Sweetened soda is bad for your health. You can try water with lemon.

2. Baked treats

Satisfy your appetite with fruit, not baked goods full of simple carbohydrates and added sugars.

3. Packaged cookies

Start baking your own, using substitutes such as apple puree or sweeteners, or look for other mixes that contain more complex carbohydrates.

4. Concentrate on fruit juice

An easy way to avoid fruit concentrate is to look closely at food labels. Always choose 100% fruit juice or make your own at home.

5. Cereals

Cereals are full of simple carbohydrates.

The more complex the carbohydrates, the better

Complex carbohydrates contain more nutrients than simple carbohydrates. They contain more fiber and are absorbed more slowly. This makes them more filling, which means they are a good option for weight control.

They are also ideal for people with type 2 diabetes, as they help regulate blood sugar after meals.

Fiber and starch are both types of complex carbohydrates. Fiber is especially important as it helps the gut and helps control cholesterol.

The main sources of dietary fiber

- fruits;

- vegetables;

- nuts;

- beans;

- whole grains.

Other foods high in starch

- whole grain bread;

- cereals;

- corn;

- oats;

- peas;

- rice.

Complex carbohydrates are the key to long-term health. They make it easier to maintain a healthy weight and can help prevent type 2 diabetes and cardiovascular problems in the future.

The complex carbohydrates you need to eat more

Remember to include the following complex carbohydrates as 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.

2. Fiber-rich fruits

Some of them are apples, the so-calledberries and bananas. Avoid canned fruits, as they usually contain added syrup.

3. Fiber-rich vegetables

Eat more vegetables, including broccoli, leafy vegetables and carrots.

4. Beans

In addition to fiber, they are good sources of folic acid, iron and potassium.

The choice of suitable carbohydrates can take time and practice. You can start making healthier choices to energize your body and protect it from long-term complications.