Carbohydrates and Dieting

Simple or Complex Carbohydrates

Simple
Simple carbohydrates have a 'simple' molecular structure. They are made up of one or two sugar molecules. Simple carbs can be digested very quickly, and will cause blood sugar to rise quickly.

Often the release of high levels of blood sugar is followed by a quick response of insulin which attempts to clear the blood sugar away.

This can result in a dip in glucose (hypoglycemia) accompanied by fatigue, dizziness, and weakness. High levels of insulin can prevent fat from being properly burned down.

Obviously simple carbs are good for quick energy but need to be consumed in moderation to prevent the rapid swings in blood sugar. Refined sugar, dairy sugar, fruit sugar, refined flour are all sources of simple carbs. Some are better than others (such as natural fruit sugars).

Complex
Unlike simple carbs, the complex carbs are made up of long chains of sugar molecules. Digestion of these kinds of foods take much longer than simple carbs.

Complex carbs are starchy or fibrous. Rice, beans, pasta, wheats, grains, and potatoes are starchy complex carbs. Fibrous carbs are the indigestible portion of plant material (i.e. vegetables) that have a low calorie count, but are essential for keeping the digestive process running clean and healthy.

Are carbohydrates good or bad?

See a list of good carbohydrate sources.

There are good food choices and not-so-good choices. Complex carbohydrates should makeup a bigger part of our diet than simple carbs. They provide us with a more controlled release of blood sugar (and the corresponding insulin response), and generally provide better nutrition value.

Unfortunately it is more complicated than this. Some complex carbs (like potato) actually break down into glucose fairly quickly. It is the complexity of this that has given rise to the glycemic index (GI).

Recently there has been significant "anti-carb" sentiment, with some physicians even blaming carbohydrates as the reason for obesity. This is a very simplistic viewpoint. The problem with some very-low carb diets is the lack of energy, and loss of lean muscle mass that can result in the ensuing weight loss.

Most major health organizations (such as the American Heart Association) recommend a moderate intake of carbohydrates (at least 55% of calories from carbs).

Refined foods - keep to a minimum

For a multitude of reasons, such as commerce, shelf-life, shipping, etc, a significant part of our modern diet is made up of refined carbohydrates.

Refined white sugars and breads are simple carbs with a twist. They have had most of their nutritional qualities stripped away.

The foods are calorie-dense for their weight. The process of refining a complex carbohydrate (such as grains) means the particles are made smaller in size, and will be more easily absorbed (therefore making a complex carb act more like a simple carb!).

Natural truly is best!