Healthy Eating Tips: What Are Complex Carbohydrates and Why Do You Need Them?

Healthy Eating Tips: What Are Complex Carbohydrates and Why Do You Need Them?

Carbohydrates are sugars that provide the body with energy. Bread, potatoes, cereals and other carbohydrate-rich foods have always been considered cheap and essential. These nutrients are essential for the proper functioning of your body. After ingestion, carbohydrates are either stored in the muscles and liver or are immediately used as a source of energy. These organic compounds can be divided into two main types: simple and complex carbohydrates.

Are complex carbohydrates important?

Complex carbohydrates are essential for a healthy diet. These nutrients consist of a larger number of individual units and cannot be absorbed into the bloodstream. Indigestible carbohydrates are often referred to as fiber. Studies have shown that simple carbohydrates are not good for your health. These substances are usually found in processed foods and can raise blood sugar levels to dangerous levels, often leading to the aptly named “sugar rush.”

Complex carbohydrates have become known as “good carbohydrates.” Research indicates a strong link between these nutrients and a lower incidence of cancer. A diet rich in complex carbohydrates plays a key role in the management of cardiovascular disease and diabetes. Consuming them also supports weight loss and prevents obesity. Both types of carbohydrates are converted into glucose. When the body doesn't need these nutrients for energy, it stores them in the muscles and liver. Every time you need a quick burst of energy, your body converts glycogen into energy.

These natural substances play an important role in the digestion, assimilation and oxidation of proteins and fats. Athletes require larger amounts of carbohydrates to stay active and maintain their energy levels. No matter what sport you do, these nutrients provide the energy that drives muscle contractions. One of the main benefits of consuming complex carbohydrates is that they provide sustained energy. In contrast, simple carbohydrates cause a spike in blood sugar that dissipates quickly. The slower the release of glucose in the body, the more sustainable and stable the body's energy level is.

Sources of good carbohydrates

The best sources of complex carbohydrates are whole grains, fruits and vegetables. Most foods that contain these nutrients are also high in fiber. Eating these foods will make you feel fuller for longer and make you less likely to overeat. Your diet should include oat bran, barley, corn, oatmeal, whole rice, whole pasta, potatoes, sweet potatoes, lentils, beans, peas, spinach, mushrooms and broccoli. All legumes contain good carbohydrates.