Carbohydrates: Simple vs. Complex

When we talk about “Simple” vs. “Complex” carbohydrates, you want to eat carbohydrates that will turn into sugar and enter the blood stream slowly. The slower they enter, the slower the process of the pancreas producing insulin to combat the sugar entering into the body.

The quicker carbohydrates turn into sugar, the faster it enters into the blood stream, the more insulin needed to combat that sugar. Since the pancreas/body can never truly gage how much sugar will enter, the pancreas needs to overproduce insulin, to make sure there is enough.

The problem with this is, the leftover amount (extra) of insulin causes your body to crash and you become lethargic. It is always better to eat “complex” carbohydrates rather than simple ones.

Simple Carbohydrates…

·       Digested quickly and enter the blood stream fast

·       Increase blood glucose and insulin levels fast (This is what causes your body to crash during the day after eating)

·       Consist of refined sugars and very few vitamins and minerals

Example: 

·       Certain fruits (Mangos, bananas, pineapple, pears, peaches, bananas, etc.)

·       Fruit juices and sodas

·       Refined/processed sugars (such as breads, pastas, cereal, cakes/cookies/sweets)

·       Alcohol (It turns into sugar)

Complex Carbohydrates…

·       Takes  longer to digest and enter the blood stream

·       Gives you sustained energy

·       Usually packed with fiber, vitamins and minerals

·       Better to consume

Example:

·       Vegetables

·       Fruit such as apples, berries and watermelon (These are lower on the glycemic index and better to consume)

·       Breads, cereals and pasta made of non-gluten grains (They are much healthier and easier to absorb)

·       Rice (Brown, wild and black volcano)

·       Legumes (beans)