These are sugars and starches that will provide energy for all the tissue and cells that are in your body. There are two separate categories of carbohydrates known as simple carbohydrates and complex carbohydrates. You should limit the amount of simple carbohydrates you consume which include foods like pasta, rice, and white bread. However, your body needs complex carbohydrates in order to support brain function, digestive function, energy to do things, your immune system, and your nervous system. It is recommended that around half of the calories you consume should be complex carbohydrates. Complex carbohydrates are nutrients that you can get from eating foods like barley, brown rice, oatmeal, quinoa, fruits, vegetables, and whole grain pasta or bread.
The reasoning behind simple vs complex carbohydrates is quite complicated. Fiber, starch, and sugar are all carbohydrates. However, there is 3 different broad groups of carbohydrates and understanding the difference between them will allow you to know which ones are best to consume and which ones you should be avoiding. These 3 broad groups are known as: Monosaccharides, Disaccharides, and Polysaccharides. Each of these broad groups have slight differences and interact with your body in different ways.
Monosaccharides are the most basic form of carbohydrate which include glucose and fructose. Disaccharides are just two monosaccharide molecules that have bonded together such as lactose and sucrose. Polysaccharides is chains of more than two monosaccharide molecules that have bonded together like fiber and starch. Monosaccharides and disaccharides provide a rapid source of energy and are both simple carbohydrates which are the kind that you want to limit yourself from consuming. Polysaccharides like fiber and starch are complex carbohydrates which tend to be much more nutritious. These longer chains of molecules found in polysaccharides will take longer for your body to break down and digest.
It’s become popular recently for people to maintain a low carb diet or for them to simply just avoid carbs completely. Low carb and no carb diets are not the best idea unless a medical professional specifically advises you to do so because they will not be beneficial dietary choices for everyone. However, a healthy diet should have a lot more complex carbohydrates than simple carbohydrates which contain minimal nutritious value. Here’s some tips on ensuring that you’re consuming the right type of carbohydrates.
Instead of plowing through yet another bag of potato chips, try to snack on some nuts instead. Replace soda and sugary fruit juices with natural fruit juices that don’t have added sugars. Cut out sugary foods like cake and cookies instead try something else like fruits which have a similar sugary taste to them. Try having quinoa or whole grain pasta instead of devouring a bowl of white pasta like spaghetti. Also, make an attempt at buying whole grain bread or wraps instead of buying white bread. These carbohydrate tips should help you avoid processed foods, artificial sweeteners, emulsifiers, and other unhealthy things that are added to food.
A balanced diet should have natural complex carbohydrates in it that are rich in nutrients. This means eating things like beans, legumes, whole grain foods, nuts, and vegetables. Many of the foods that were just listed are high in fiber which is an essential nutrient when it comes to having a functional digestive system. Fruit does contain fructose, which is a simple carbohydrate, but it also has high levels of fiber, minerals, and vitamins. Fiber may even have the ability to prevent type 2 diabetes and cardiovascular diseases for some people. Eating complex carbohydrates instead of foods that are high in sugar and saturated fats is also a great way to consume less calories.
Having an understanding of the difference between simple and complex carbohydrates will now allow you to make healthier dietary choices. Knowing this difference is essential when it comes to establishing a healthy diet. Remember to limit simple carbohydrates which have low nutritional value and will not satisfy your hunger in an efficient manner. Increase the number of complex carbohydrates you eat instead which will provide you with more nutritional value and will help you feel full for longer periods of time.