Complex Carbs versus. Simple Carbs


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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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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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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
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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

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

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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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There is a huge difference in the way refined carbohydrates behave in the body compared to unrefined, complex carbs.

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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.

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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.

  • I know this video is a year old but I just have 1 question. Can I eat during a low carb diet? Considering that fruit is low on calories but has a lot vitamins and nutrients? Or do I have to cut back on it?

  • I had watched how carbohydrate food were correlated to weight gain as well as generally to keep away from carbohydrates, but yet had actually never deemed using them to lose fat. The significant idea behind the 4 cycle fat loss solution is for you to train your system to get rid of fat for fuel rather than carbohydrates. It’s based on the latest scientific principles into the high carb diet habits of the Japanese and in addition their outstanding long-life expectancy. The findings validate the fact that it’s their high carb-cycling diet strategy which helps to continue to be healthier into old age with a lower than average body mass index (lesser incidence of excess weight).Read more here

  • I have a pretty good understanding of nutrition but I love how comprehensive this video is, like I didn’t know that reason why people on keto can tolerate fiber and stay in ketosis!

  • With all due respect all low-carb diets are not the same for instance Keto is low-carb high-fat and one of the main reasons it works is it controls your insulin and when it’s done right it’s definitely not a low calorie diet don’t get me wrong everybody’s different and everything works differently for different people just had to point out not all low-carb diets are low calorie

  • So what about the relationship between carbs and insulin resistance so if you are saying eat carbs why are there a high rate of diabetics

  • I wish wild rice was a little cheaper. You’d think that because it grows in the Great Lakes region that it would be cheap but it’s very expensive compared to brown rice.

  • I noticed that Cape Cod shirt and the flexing Massachusetts arm, Steve are you from New England? I’m from Brockton myself. My old gym was Bay State Bodybuilding if anyone remembers that.

  • I stop doing Keto and started a flexible diet eating before working out and my performance in the gym is insurmountably better. Thank you so much.. I don’t know why I complicate fat loss but you have really changed my perspective on nutrition and fitness. Can’t thank you enough.

  • I think you might not be using the terms “simple” and “complex” carbohydrates correctly. Technically, both white sugar and fruits are simple carbs because of their simpler structures which cause a quick spike in blood sugar levels (albeit with fiber slowing it down a bit in fruit) whereas both white and brown bread or rice are complex carbs (or starches), because of their complex structures so that the body takes a lot longer to process them (hence the satiety which they provide, much more than fruit or sweets). I think what you’re referring to is the distinction between “whole” vs “processed” carbs.

  • ..and what happens when you have muscles?
    Me thinking about all the functions of the muscles.
    Steve: You can look good with less clothes.

  • Great video good point that a lot of “hot” dieting lifestyle trends right now i.e Keto, IF, low carb ect….simply work because someone is a deficit. I think they are great tools though to help someone get to their goals and track nutrition to fit their busy lives.:) great video!