Carbs: Simple VS Complex
February 16, 2022
Carbohydrates are macronutrients that are an important part of our diet. Their primary role is to provide us with energy. Carbohydrates mainly form the bulk of our meal. Carbs are essential to carry out all metabolic functions in our body and maintain good health.
Carbohydrates are made up of 3 main components fiber, starch and sugars. All grains pulses, fruits, certain vegetables, all dairy products, meat sources, sugary foods and sweets have carbs in them.
The nutritional quality of carbohydrates is decided by a measure of how quickly the food will cause a spike in the blood sugar levels. This measurement is called glycemic index. Glycemic index helps us determine the speed with which the food is digested. Is it slow or rapid?
On the basis of this parameter carbs can be classified into 2 categories: simple and complex.
Simple carbs:
- Like the name suggests, simple carbs are plain sugars that are easily digestible. They are broken down rapidly by the body to be used for energy.
- They are present in foods such as fruits, milk and many processed and refined products containing high amount of sugar like bakery and confectionery items, candy, table sugar and soft drinks.
- Simple carbs lack nutrients, essential vitamins, minerals and fibre.
- The problem with simple sugars is that they only provide us with empty calories.
- Eating simple/ refined carbs is one of the leading causes of gaining weight. This is because these food products inhibit satiety which leads to mindless eating and cravings.
- They have a high glycemic index and cause a quick spike in the blood sugar levels when eaten. Consuming foods which have a high glycemic index is associated with an increased risk of many diseases like obesity, type 2 diabetes, CVD’s, metabolic syndrome.
- Eating a lot of simple carbs have many negative effects but not all are bad. Healthy simple carbs include a list of whole fruits and vegetables which promote health and nourishment to the body. Though they possess simple sugars, they also have fiber, antioxidants, and essential vitamins and minerals intact.
- Therefore, whole foods that contain simple carbs tend to be very healthy when their nutrient composition is not compromised.
Slow carbs/Complex carbs:
- Slow carbs or complex carbohydrates are also termed low glycemic index foods. They facilitate a slower and more sustainable release of energy.
- Sources of these complex carbohydrates include wholegrain cereals, oats, millets, quinoa, pulses, nuts, beans, fruits, and vegetables.
- Slow carbs have a well-defined nutrient profile that is rich in fiber, essential vitamins, minerals, and antioxidants along with an adequate amount of energy.
- Complex carbs are supposed to be considered as a key to long-term good health. They release energy over a stipulated period of time which means they keep you satiated for a long time. This helps in the gradual rise of blood sugar levels. This helps to keep your weight in check and also supports overall maintenance of the body with respect to the risk of health issues and diseases especially type 2 diabetes.
- Consumption of complex carbs/ slow carbs has been strongly linked with prevention as well as treatment of several metabolic conditions like obesity, heart disease, high cholesterol, and blood pressure.
- Being rich in fiber content they specifically improve your digestion and help combat any kind of digestive issues. They help optimize energy levels, metabolism, and weight. Certain complex carbs like oatmeal, brown rice help relax the body and ensure sound sleep. This is due to the presence of large amounts of tryptophan. They also improve brain function, cognitive performance and reduce nervousness and anxiety.
From the above part, it is clear that when deciding the choice of carbohydrate food to eat slow and steady does win the race!
