Carbohydrates are a part of every human diet and are the main nutrients responsible for providing energy to the body. Their cells are composed of structures made of carbon, oxygen, and hydrogen molecules. Carbohydrates are often seen as the villains that make people gain weight, and so to lose weight, it would be necessary to restrict their consumption. But this isn’t entirely true: some cause weight gain and others are more complex, and a good diet should use the right carbohydrates, because they are essential for the body, helping you lose weight in a healthy way.

Carbohydrates: Simple and Complex

Carbohydrates have different structural types and are therefore divided between those that are absorbed more rapidly or more slowly, leading to different functions in the body. For the body, sugar and carbohydrates are essentially the same, even in savory foods, because they are broken down in digestion into fat form.

Complex Carbohydrates

Complex carbohydrates are called the “good” carbohydrates, as they are rich in fiber and improve bowel movements, contributing to a balanced gut flora. The immune system is also strengthened with the consumption of complex carbohydrates. They are called starches—chemically, they are polysaccharides, which have a larger molecular structure. For this reason, they are digested and absorbed by the body slowly, which causes blood glucose to rise gradually. The result of their consumption is a steady and constant release of energy provided by this type of sugar. And in addition to energy, foods with complex carbohydrates also tend to be rich in vitamins, minerals, and fiber. People with diabetes or prediabetes should choose to consume only this type of carbohydrate, which don’t cause glucose spikes that can make a person feel unwell. Complex carbohydrates, because they digest slowly, also provide greater satiety and, consequently, make a person eat less, consuming fewer calories, which can help those who need to lose weight. Examples of complex carbohydrates include root vegetables like sweet potato, yam, and cassava.

Simple Carbohydrates

Simple carbohydrates are made up of a much shorter chain of molecules than complex carbohydrates, since they are made of only 1 or 2 molecules, while complex ones are like a “necklace” of several molecules. For this reason, simple carbohydrates are a source of energy that is digested very quickly, resulting in a spike in blood glucose levels. These high blood sugar levels over time can lead to hyperglycemia and reactive hypoglycemia, and in extreme cases, to type 2 diabetes. These are considered “bad” carbohydrates. Therefore, it is important to use these in moderation or, if possible, eliminate this type of carbohydrate from your diet. It’s worth saying that simple carbohydrates are rarely found in nature; they often come from the refinement processes of flour and sugars invented by humans. That’s why our bodies aren’t designed to handle “pure” sugar well. Fruits that contain some simple carbohydrate compounds are still less harmful than processed foods because they contain more fiber, which slows down the absorption of these carbohydrates a bit. This group includes monosaccharides: glucose, fructose, and galactose; disaccharides: sucrose, lactose, and maltose; and oligosaccharides: raffinose, stachyose, and fructooligosaccharide. Apple, white rice, most sweets, cakes, and breads made with refined flour are the biggest examples of simple carbohydrates. So, the best nutritional advice is to always choose whole grains and whole grain pasta.

Daily Carbohydrate Intake

Foods high in carbohydrates are usually pastas, rice, and cereals. They are a great source of energy, but there are differences between those made of simple or complex carbohydrates. When consumed in excess, regardless of the group, carbohydrates are stored as fat in the body, which can lead to obesity, circulation problems, and diabetes. It is important, therefore, not to overdo it with foods rich in carbohydrates. We also shouldn’t cut out carbohydrates from the diet, otherwise, we run out of energy. The recommended amount is to eat 200 to 300 grams of carbohydrates per day, in the case of a 2000 kcal daily diet, for example.

Where Can Good Carbohydrates Be Found?

Complex carbohydrates are generally found in plant-based and whole foods. Science classifies these as foods with a low or moderate glycemic index. Some examples include:

  • Green vegetables
  • Whole grains like oats and whole wheat flour
  • Starchy vegetables like sweet potato, corn, and pumpkin
  • Legumes: beans, lentils, and peas

Foods that contain simple carbohydrates usually taste much stronger or sweeter, which leads to a predisposition for addiction. They are considered to have a high glycemic index because they are quickly digested into the blood. Some of these are:

  • Refined sugar
  • Honey
  • Molasses
  • French bread
  • White pasta and rice
  • Sweets, jams
  • Sweetened fruit juices
  • Sodas
  • Milk and dairy products
  • Processed cereals
  • Popcorn

For those who work out at the gym and take nutritional supplements, these usually already contain carbohydrates, and sometimes it’s necessary to consume more carbohydrate-free foods, such as:

  • Fish and meats in general
  • Leafy vegetables, preferably dark green ones
  • Fruit, only tomato
  • Nuts
  • Eggs
  • For drinks, only water, tea, and unsweetened coffee

See Also: Coconut Sugar: A Natural Sweetener Photo: steveph