Why is complex carbohydrates better than simple

Always choose percent fruit juice or make your own at home. Try our recipe for kiwi strawberry juice. Breakfast cereals tend to be loaded with simple carbohydrates. Complex carbs pack in more nutrients than simple carbs. Fiber and starch are the two types of complex carbohydrates. Fiber is especially important because it promotes bowel regularity and helps to control cholesterol.

Starch is also found in some of the same foods as fiber. The difference is certain foods are considered more starchy than fibrous, such as potatoes.

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

Some of these are apples , berries, and bananas. Avoid canned fruit since it usually contains added syrup. Eat more of all your veggies, including broccoli , leafy greens, and carrots. Choosing the right carbs can take time and practice. With a little bit of research and a keen eye for nutrition labels, you can start making healthier choices to energize your body and protect it from long-term complications. Carbs are made up of fiber, starch, and sugars.

The American Diabetes Association recommends getting 25 to 35 grams of fiber per day. People often stop losing before they reach their desired weight.

Examples of such foods include :. Whenever it is possible, people should try to stick to eating whole fruits rather than fruit juice. Whole fruits contain more dietary fiber and are a better option. There may be some situations where these forms of less healthful, simple carbohydrates can be beneficial. For example, many sports drinks contain large amounts of added sugar.

Manufacturers market these drinks as beverages for improving performance and enhancing rehydration. However, the evidence for their effectiveness is lacking. A systematic review of 17 studies on the topic found no improvements in performance in half of the studies.

Sports drinks may be beneficial for improving performance, but the effect is likely to be small. It is unclear whether this possible benefit offsets the health consequences of having so much added sugar in a diet. For example, whole-grain foods contain a layer of bran and germ, which provide fiber, vitamin B and E, phytochemicals, and healthful fats. They may also reduce the risk of several chronic health conditions, such as type 2 diabetes , cardiovascular disease, and several forms of cancer.

Refined grains are also complex carbohydrates but do not contain the bran and germ of the grain, and they have a lower nutritional value than whole-grain foods. Vegetables, legumes, and nuts are also examples of highly nutritious sources of complex carbohydrates. It is easy to leave the skins on vegetables and fruit before eating, which will increase their nutritional value. Carbohydrates are an essential energy source for the body.

Complex carbohydrates provide a more lasting source of energy than simple carbohydrates because they take longer to digest. However, this does not mean that all complex carbohydrates are healthier choices. Simple carbohydrates are present in many healthful foods, such as fruits and milk.

Complex carbohydrates may also be a constituent of refined foods, such as white bread or white rice. For these reasons, it is essential to consider the whole food rather than just the type of carbohydrate it contains. Carbohydrates provide energy for the body, but the health benefits they offer depend on the type of carbs we consume. Complex carbs, found in brown…. There are two types of carbs: complex and simple.

In this article, we look at how the amount of carbs people eat affects weight loss. We also examine what carbs are best for people aiming to lose…. Simple carbohydrates, as the name implies, are simple structures since they contain one or two sugar molecules linked together. Monosaccharides are single sugar molecules and include glucose, fructose and galactose and are the building blocks for other carbohydrates, while disaccharides are double sugar molecules and include sucrose, maltose and lactose.

Because simple carbohydrates are made up of shorter sugar chains, they are more quickly digested and absorbed by the body given they require less time to be broken down. Simple carbohydrates can be identified by their sweet taste and are found in most processed foods including breakfast cereals, baked foods, and candy, and include any form of processed sugar.

These forms of simple carbohydrate are highly processed, devoid of their own nutrients, and are best avoided, however, not all forms of simple carbohydrates are processed.

In fact, simple carbohydrates can also be found in many whole foods including fruit, dairy and some vegetables. The benefit of whole food sources of simple carbohydrates is that they come packed with fibre, vitamins and minerals which help to slow the rate at which sugar is absorbed and provide nutritional value at the same time. On the contrary, processed foods made of refined carbohydrates and added sugars are devoid of fibre and nutrients and therefore the rate at which the sugar is absorbed is much greater.

Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains, also known as oligosaccharides and polysaccharides. Complex carbohydrates are made up of digestible, partly digestible and indigestible starches, and for this reason, take longer for the body to break down and digest and allow for a more gradual release of energy.

Whole grains, beans, lentils, and vegetables are all examples of foods that contain complex carbohydrates and, compared to simple carbohydrates, contain a much larger amount of fibre. However, the format in which complex carbohydrates are consumed can greatly influence whether they remain an ideal choice or not.

For instance, grains are a form of complex carbohydrates, but when milled into a refined flour they become a form of simple carbohydrate given the fibre and nutrient-dense bran and germ are removed in the process. These forms of carbohydrates are often referred to as refined carbohydrates and include items such as cereals, bagels muffins, cookies, crackers and pastries, just to name a few.

Generally speaking, complex carbohydrates are digested at a slower rater than simple carbohydrates, given they contain a larger amount of fibre, however, that does not mean that all simple carbohydrates are a poor choice and all complex carbohydrates are a good choice.