Carbohydrates are an important source of energy for your body. While some diets suggest avoiding carbs, it’s more about choosing the right kind of carbohydrates instead of avoiding them altogether. Simple and complex carbs are the two main types of carbohydrates. It can be difficult to know which type of carbohydrate you are eating just by looking at the nutrition label. By understanding the difference between these two types of carbohydrates, you can make better choices for your diet.
Learning about carbohydrates
Carbohydrates are an essential part of a balanced diet and can be found in a variety of foods.
Common sources of carbohydrates include:
- Grains: bread, pasta, rice, cereal, oats, etc.
- Fruits: apples, bananas, oranges, grapes, etc.
- Vegetables: potatoes, corn, peas, carrots, etc.
- Dairy products: milk, yogurt, cheese, etc.
- Sweets and sugary foods: candy, cake, cookies, etc.
- Legumes: beans, lentils, chickpeas, etc.
- Nuts and seeds.
Carbohydrates are made up of fiber, starch, and sugar. Fiber and starch are considered complex carbohydrates, while sugar is a simple carbohydrate. The quality of a food’s nutrition depends on the balance of these three components in it.
What are simple carbs?
Simple carbohydrates are sugars. Most of the simple carbs in the American diet come from added sugars in food, with a few exceptions such as naturally occurring sugars in milk. The most common added simple carbs include:
- Sugar: white sugar, brown sugar, powdered sugar
- High fructose corn syrup
- Corn syrup
- Glucose
- Fructose
- Sucrose
- Fruit juice concentrate
- Honey
- Maple syrup
- Molasses
- Artificial sweeteners like aspartame and saccharin.
Simple carb foods to avoid
Common simple carb foods to avoid include:
- Sugary drinks: soda, sports drinks, sweetened tea, and coffee
- Sweets and desserts: candy, cookies, cakes, ice cream, pastries, etc.
- Processed and packaged snacks: chips, crackers, granola bars, etc.
- Fruit juice and fruit-based drinks: fruit juice, fruit punch, etc.
- Sugary breakfast foods: sugary cereal, pastries, etc.
- Syrups and sauces: barbecue sauce, ketchup, etc.
It is important to note that these foods can have high amounts of sugar, which can contribute to weight gain, increase the risk of type 2 diabetes, and have other negative health effects. It’s not necessary to eliminate these foods completely, but it is recommended to limit their consumption and opt for healthier sources of carbohydrates, such as whole fruits, vegetables, and whole grains.
Complex carbs are healthier
Complex carbs are healthier than simple carbs because they contain more nutrients and fiber. They are digested slowly, making you feel full and helping you control your weight. They are also good for managing blood sugar levels for people with type 2 diabetes. Complex carbs consist of fiber and starch, with fiber being especially important for promoting regular bowel movements and controlling cholesterol.
The main sources of dietary fiber are:
- Whole grains
- Fruits, such as apples, berries, and bananas
- Vegetables, such as broccoli, carrots, and squash
- Legumes, such as beans, lentils, and peas
- Nuts and seeds
- Brown rice
- Popcorn
- Whole wheat bread and pasta.
Dietary fiber can also be found in supplements in the form of powders or capsules.
Complex carbohydrates can play a role in promoting long-term health when consumed as part of a balanced diet. They provide the body with energy, fiber, and important nutrients, and can help regulate blood sugar levels. However, other factors such as overall diet quality, physical activity, and lifestyle habits also play a significant role in overall health. It is not accurate to say that complex carbohydrates are the “key” to long-term health, as there are many factors that contribute to a person’s well-being.
Complex carbs you should eat more
Complex carbohydrates that are high in fiber and provide essential nutrients include:
- Whole grains: brown rice, whole wheat bread, quinoa, and oats
- Legumes: lentils, beans, chickpeas
- Starchy vegetables: sweet potatoes, potatoes, corn
- Fruits: apples, berries, pears, bananas