Complex Carbs vs. Simple Carbs: Classifications & Impact!

Hello!  Thanks for stopping by my blog.  Today we are going to take a look at  carbohydrates or "carbs".  Just hearing that word can evoke a variety of images and emotions.  Some may hear the Jaws music beginning to play in the background, others may picture a favorite dinner at the Olive Garden, and some may think back to the days of the Atkins Diet.  I have been asked MANY times if my lifestyle change to clean eating is the same thing as "low-carb".  Nope!  Through my balanced menu planning, my days are low in carbs.  But carbs still have their place.  I have learned quite a bit about how to pair carbs and when it is most beneficial to enjoy them - but that is a topic for another blog entry!   As you think about carbs and your own menu plan, you may regard them as "most-craved" or "avoid most-of-the-time" or something in between.  So what is the deal with carbs?  What is the difference between complex and simple?  What effect do they have on our bodies?  This is a BIG topic and we are going to take a bird's-eye view look at it today.

I was reading an excellent article on the site called "A Calorie Counter" and I am going to include some of that information here.  

Carbs can be a confusing topic since there are several different ways to classify them:

• good vs. bad
• healthy vs. unhealthy
• slow vs. fast
• simple vs. complex
• high glycemic vs. low glycemic

I guess the potential for confusion is pretty high when you’re trying to keep track of all of these different classifications.  So, to help clear up this confusion once and for all, let’s take a look at the different types of carbs, and find out the truth behind them.

Complex Carbs vs. Simple Carbs

Foods containing carbohydrates can be defined as either complex or simple, based on their chemical structure.  The more “complex” a structure is, the slower the digestion and absorption process will be (think vegetables, beans, grains, etc.).  The “simpler” a structure is, the faster your body will digest and absorb that food (think sugar, candy, soda, etc.).  Digestion and absorption rates are important because the faster these processes take place within your body, the more it spikes your blood insulin levels.  For this reason, diets high in simple carbs have been shown to increase our risk of diabetes and heart disease, while diets high in complex carbs have actually been shown to help do the opposite.

Simple carbs tend to be highly processed junk that lacks any nutritional value of any kind, while complex carbs are typically unprocessed, high in fiber, and high in various other important nutrients, vitamins, and minerals.  Simple carbs are also less filling, which means you’ll be hungrier sooner after eating them - not to mention a large spike in blood sugar will result in a crash soon after, and that crash signals hunger and food cravings.

So, as you can clearly see here for many obvious reasons:

• Simple carbs should typically be greatly limited/avoided.
• Complex carbs should comprise the majority of your daily carb intake.

 

HOWEVER…

There’s just one tiny problem with all of the above. The classifications of “complex” and “simple” doesn’t tell the whole story.  It turns out that certain foods that technically fit the “complex carb” label can actually end up causing a rapid spike in blood sugar levels. Similarly, there are some foods fitting the “simple carb” label that really don’t have much of an effect on blood sugar at all.  Confusing, right?  Well, to better understand this whole carb situation, let's learn about the glycemic index (GI).

The Glycemic Index: High GI vs Low GI

The glycemic index classifies carbs based on how quickly and how high they raise blood sugar levels when compared to pure glucose (sugar), although white bread is now used as the reference food in its place.  Despite the fact that the glycemic index was originally created for diabetics as a way of figuring out which foods would be best for them, it quickly became used by bodybuilders, athletes, and regular people who just want to look good and be healthy.

Utilizing the glycemic index allows us to maintain steady blood glucose levels throughout the day by choosing the right types of high-carb foods.  This of course is useful for many reasons, the most important of which are controlling hunger, maintaining energy levels, improving the way our bodies look/perform and preventing a variety of health/medical issues associated with frequent and sustained spikes in blood sugar levels (like type 2 diabetes and heart disease).

A carbohydrate with a high glycemic index (high GI) breaks down quickly during digestion and releases glucose into the bloodstream rapidly.  Some common foods with a high GI rating include white bread, white rice, corn flakes, crackers, and most sugary and/or highly processed snack foods.

A carbohydrate with a low glycemic index (low GI) breaks down more slowly, causing a much slower and more gradual release of glucose into the bloodstream. Some common foods with a low GI rating include most fruits, vegetables, and beans.

In conclusion, there is a helpful bottom line to keep in mind with most of what we are eating on a daily basis ... here it is!  Remembering even this idea is a great place to begin as you weigh the value of your daily carbs!  Check out the image below.