Complex Carbs vs Simple Carbs

I GET SOO MANY QUESTIONS ABOUT CARBS AND I’M NOT SURPRISED!!!

It seems like carbs have such a bad rep lately…

Especially with fad diets out there like Keto (which I dedicated one of my last blog posts to, if you haven’t already checked it out you can do so by clicking here).

BUT HERE’S THE THING… WHAT IF I TOLD YOU THAT YOU DON’T HAVE TO BE SCARED OF CARBS?

Would you believe me?

Probably not… so, let’s break it down:

• Carbohydrates (aka: carbs) are molecules that have carbon, hydrogen and oxygen atoms. 

• They are one of the three macronutrients needed by your body.

• They are classified as: sugars (simple), starches (complex), and fiber.

SO, WHAT’S THE DEAL ON CARBS AND WHY ARE THEY IMPORTANT? (HINT: THEY ARE NOT THE ENEMY)

Carbs are necessary to a BALANCED diet and provide your body with energy!  

And who doesn’t need more energy? 

I know with school, coaching, workouts, and all the things… I definitely need all the energy I can get!

Not only do carbs provide energy, they also:

• Provide digestive health (fiber)

• Create proper cellular fluid balance and maximize cellular efficiency

• Maintain proper blood sugar levels, if there is a consistent intake of low glycemic carbohydrates (we’ll talk more about this in a few)

• Save protein for building muscle

• Constantly need to be replaced

• Exclusively provide fuel to parts of your Central Nervous System

• Your brain's MAIN source of energy 

SO WHAT’S THE CATCH?

The only catch is, not all carbs are created equal.

We have complex carbs and simple carbs.

COMPLEX CARBS:

• Are considered “GOOD” carbs. 

• Contain longer chains of sugar molecules, which take longer to break down and provide more stable and lasting energy.

• Are high in fiber and nutrients.

• Are low Glycemic Index.

• Help you feel fuller longer

• Naturally stimulate your metabolism

• Complex carbs include:

  • fruits

  • vegetables

  • nuts

  • beans

  • whole grains  

SIMPLE CARBS: 

• Are typically known as BAD carbs. 

• Are made up of shorter chains of molecules and are quicker to digest than complex carbohydrates.

• Give you a quick spike of energy which is often referred to as a “sugar rush”.

• High Glycemic Index.

• Are empty calories that easily be converted to fat.

• Lead to high blood glucose levels which can make you feel tired.

• Simple carbs include:

  • sugar (raw sugar. brown sugar. corn syrup and high-fructose corn syrup. glucose, fructose, and sucrose)

  • candy

  • soda

  • fruit juice concentrate

  • processed foods

When talking about simple vs complex carbs it's important to take note of the glycemic index as well.

GLYCEMIC INDEX

Glycemic Index is the rate at which ingested carbohydrate raises blood sugar and its accompanying effect on insulin release.

The hormone insulin moves glucose from your blood into your cells.

The hormone glucagon helps release glucose stored in your liver when your blood sugar (blood glucose) level is low.

This process helps keep your body fueled and ensures a natural balance in blood glucose.

The purpose of following the glycemic index, is to eat foods that are less likely to cause large increases in blood sugar levels. 

This can help to maintain or lose weight and prevent chronic diseases related to obesity such as diabetes and cardiovascular disease.

COMPLEX CARBS = LOW GLYCEMIC

SIMPLE CARBS OR SUGARS = HIGH GLYCEMIC

SO, now you have the low-down on carbs.  

Not so scary, huh?

It might feel like a lot to take in at first -- but knowledge is power and it’s SUCH a powerful feeling to know what your body needs!

OVERDOING CARBS CAN BE BAD BUT SO CAN OVERDOING FATS & PROTEINS… JUST LIKE THE OTHER MACRONUTRIENTS EAT THEM IN MODERATION AND WATCH YOUR PORTION SIZES!

Just remember, carbs ARE NOT THE ENEMY!  Our bodies need them!  Stick to the good (complex) carbs and allow yourself to indulge in the not-so-good (simple) carbs on occasion… ;) #balance

xoxo

Elise