Complex Carbs versus. Simple Carbs

 

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Simple vs Complex Carbs

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Clearing Up the Carb Confusion

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Carbohydrates are made up of three components: fiber, starch, and sugar. Fiber and starch are complex carbs, while sugar is a simple carb. Depending on how much of each of these is. Complex carbohydrates take longer to digest and are a more stable source of energy than simple carbohydrates. Complex carbohydrates are present in.

Carbohydrates are sugars that come in 2 main forms – simple and complex. This is also referred to as simple sugars and starches. The difference between a simple and complex carb is in how quickly it is digested and absorbed – as well as it’s chemical structure. Let’s explore what differentiates simple carbs from complex carbs below. Simple Carbohydrates: Simple carbohydrates can be thought of as simple nutrition, for example, foods that are not nutritionally dense.

These foods include baked treats, soda, fruit juice concentrat. Complex carbs are the opposite of simple carbs. They are low on the glycemic index, which means they are absorbed and released into the bloodstream more slowly.

Complex carbohydrates include brown rice, sourdough bread, rye bread, most vegetables, oatmeal, whole grain pasta, sweet potatoes, and beans. Most vegetables are complex carbohydrates. Of the three types of carbohydrates, two starch and fiber are considered complex carbs, while the other sugar is considered a simple carb because it is very quickly digested and absorbed.

Starch and fiber take longer to pass through the digestive tract because of their more complex structure. Complex carbs are foods, which contain vitamins, minerals and antioxidants., according to NIH MedlinePlus. Oatmeal, brown rice, quinoa, potatoes, beans, peas and lentils are examples of complex carbs says the National Institute of Health.

Simple carbs are often softer in texture — white bread, white rice and baked goods. Eating Simple vs. Complex Carbohydrates. Simple Carbohydrate Complex Carbohydrate Carb Smart Tips. Start the day with whole grains. If you’re partial to hot cereals, try rolled or steelcut oats.

If you’re a cold cereal person, look for a wheat, whole oats or other whole grain first on. “Complex carbs are found in foods like grains, oats, legumes and sweet potatoes,” she adds. Sources of complex carbs are typically rich in vitamins, minerals and fiber.

While simple carbs like juice, ice cream, candy, and white bread are okay in moderation, your best bet is to make sure your carb intake comes mostly.

List of related literature:

Complex carbs are called “complex” because they require more work by your body to access the sugars they contain; they are higher in fiber and digest more slowly.

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from Target 100: The World’s Simplest Weight-Loss Program in 6 Easy Steps
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Compared with simple carbs, complex carbs take much longer to digest and release into the bloodstream, so they give you a steady amount of energy over a longer period of time.

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from Choose to Lose: The 7-Day Carb Cycle Solution
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COMPLEX CARBOHYDRATES ARE A WHOLE different ballgame than simple carbs.

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Carbs come in two types: either simple or complex.

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Because complex carbohydrates contain multiple units of sugar, so the body takes longer to digest them, releasing glucose into the bloodstream more slowly and evenly than digesting simple carbohydrates.

“Food Science and the Culinary Arts” by Mark Gibson
from Food Science and the Culinary Arts
by Mark Gibson
Elsevier Science, 2018

The body tends to digest and absorb simple carbohydrates more quickly than complex ones, which partially explains why simple carbs are more likely than complex carbs to end up stored in your body as fat.12

“Personal Health: A Population Perspective” by Michele Kiely, Meredith Manze, Chris Palmedo
from Personal Health: A Population Perspective
by Michele Kiely, Meredith Manze, Chris Palmedo
Jones & Bartlett Learning, 2018

So, complex carbs are better, simple ones less so.

“Period Power: Harness Your Hormones and Get Your Cycle Working For You” by Maisie Hill
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Complex carbohydrates are preferred to simple because they have a lower glycemic index; thus, complex carbohydrates raise blood glucose more gradually than do simple carbohydrates.

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You have probably heard people talk about “complex carbohydrates” and how they are better than “simple carbs.”

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from 21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health
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There is a huge difference in the way refined carbohydrates behave in the body compared to unrefined, complex carbs.

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from The Beauty Detox Solution: Eat Your Way to Radiant Skin, Renewed Energy and the Body You’ve Always Wanted
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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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11 comments

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  • A lot of people don’t use a low, or no carb, diet just for fat loss. It’s definitely a nice side affect but I use it for the inflammation reduction. I started on keto did that for about 6 months then went to carnivore. Been doing that for an additional 6 months. I have no more body pain. No more abdominal bloat. And yes I’m down 45 lbs.

  • Carbs are NOT a healthy part of our nutrition, and this has been known since the late 1900’s. I gave-up carbs, and became slimmer. Much real research. Who pays her?

  • Many thanks, I been tryin to find out about “can a diabetic eat whole wheat pasta?” for a while now, and I think this has helped. Have you ever come across Dansaac Unflappable Dominance (should be on google have a look )? It is a great one off product for discovering how to find the best food to balance your hormones and blast away your fat spots minus the hard work. Ive heard some great things about it and my mate got cool success with it.

  • Thank you both for always reminding everyone that there is no “bad food”unless of course you have a allergy/life threatening reason not to eat a certain food. Way too much emotional weight is put on food these days

  • Just gonna ask it here, found your video’s on IF but couldn’t find an answer:

    What are your thoughts about finishing a morning workout (fasted) and continuing the fast for another 3/4 hours due to (1) convenience and (2) hunger management? Doesn’t matter if I’m bulking or cutting, the moment I eat, I’m done and will be hungry all the time.

  • Winner of a video, I have been researching “how does spaghetti help your body?” for a while now, and I think this has helped. You ever tried Dansaac Unflappable Dominance (search on google )? It is a smashing one of a kind guide for discovering how to find the best food to balance your hormones and blast away your fat spots without the hard work. Ive heard some super things about it and my neighbour got cool results with it.

  • I think it’s easier to have a caloric deficit on low carbs because carbless meals suppress appetite and, at least in my experience, are often less palatable. They may taste quite good after a while (you like what you eat rather than vice versa), but when you return to carbs you see what you’ve been missing:).

  • Do these simple carbs crash anyone else? I find 30-60mins after eating white rice, bread, potato etc even small amounts my body just crashes and I am fighting my eyes to stay open as well as often feeling super bloated and stomach looks pregnant. But with fruits and veg I don’t crash at all I just have lots of energy the whole time.

  • Insulin resistance isn’t a myth. It’s very real, and people needing to lose 100+ pounds have many health issues that need addressed, including insulin resistance, sugar dependency and food addiction. Going on a low carb diet, or all together keto, would help fix these issues, then you reintroduce carbs.

  • Honestly simple carbs work better for me although I do eat a lot of fruit and veggies but fiber killlls me and I always end up eating too much so adding simple carbs to my diet helps so much

  • anyone feel like giving me their opinion on my macros? i eat 200p/650c/115f, train 6x week, weigh 175lbs for 6’1 inch, and i’d like to keep bulking, the problem is i don’t know what to increase next, i think protein is already high enough as it is. and most people say cover your base fat then input rest in carbs… the thing is carb is already super high so i don’t know if it’s the right approach. also worth mentionning, i kind of do care about body composition since i come from a weightloss background, used to weigh 400lbs and dropped to what i currently weigh.