Carbohydrates: simply vs. complex

Carbohydrates: simply vs. complex

carbohydrates: simply vs. complex

Carbohydrates are an integral part of our diet and play an important role in our energy balance. They are contained in many foods such as bread, pasta, rice, potatoes, fruit and vegetables. Carbohydrates are often divided into two categories: simple carbohydrates and complex carbohydrates. In this article we will deal with the differences between these two types of carbohydrates and look at their effects on our health.

What are carbohydrates?

Carbohydrates are one of the three macronutrients, in addition to protein and fat that the body needs to produce energy. They consist of carbon, hydrogen and oxygen. Carbohydrates are simply expressed sugar molecules that can occur in different forms.

simple carbohydrates

Simple carbohydrates, also known as short -chain carbohydrates, consist of one or two sugar molecules. They are quickly digestible and are quickly converted into glucose, which leads to a quick increase in blood sugar levels. Foods that contain simple carbohydrates are, for example, sugar, honey, jam, sweets and carbonated drinks and juices. This type of carbohydrates delivers fast energy, but it can also lead to a rapid waste of blood sugar levels, which can lead to fatigue and cravings.

Another aspect of the simple carbohydrates is that they are often also heavily processed and many nutrients are lost. These empty calories can contribute to weight gain and increase the risk of various diseases such as type 2 diabetes. It is recommended to limit the consumption of simple carbohydrates and instead switch to complex carbohydrates.

complex carbohydrates

Complex carbohydrates, also known as long -chain carbohydrates, consist of several sugar molecules and are usually contained in food such as whole grains, legumes, vegetables and some fruits. In contrast to simple carbohydrates, they are digested more slowly and lead to a slow and steady increase in blood sugar levels. This enables sustainable energy supply and prevents blood sugar tips and waste.

Another advantage of complex carbohydrates is that in addition to energy they also provide fiber, vitamins, minerals and antioxidants that are important for a healthy diet. Fillers are particularly important because they support digestion, promote the feeling of satiety and help reduce cholesterol levels. A fiber-rich diet is associated with a lower risk of cardiovascular diseases, type 2 diabetes and colon cancer.

Complex carbohydrates can be found in oatmeal, whole grain bread, brown rice, quinoa, beans, lentils, broccoli and berries. By integrating these foods into the daily diet, you can benefit from the advantages of the complex carbohydrates.

Why choose complex carbohydrates?

Complex carbohydrates offer a long -lasting energy source, in contrast to short -term energy cheese, which offer simple carbohydrates. This makes them particularly suitable for sporting activities and for people with an active lifestyle. The sustainable energy supply makes it possible to maintain the performance and achieve longer perseverance. Complex carbohydrates are also important for brain functions and can improve concentration and mental clarity.

A balanced diet should contain a sufficient amount of complex carbohydrates to cover the body's energy requirements. It is recommended to obtain at least half of the daily calorie intake from carbohydrates, whereby the majority of these carbohydrates should come from complex sources. This helps to reduce the risk of nutritional diseases and maintain good health.

FAZIT

Simple carbohydrates and complex carbohydrates differ in terms of digestive speed, effects on blood sugar levels and nutrient content. While simple carbohydrates are quickly digestible and associated with fast energy supply, complex carbohydrates offer a long -lasting energy source and a variety of nutrients. By reducing the consumption of simple carbohydrates and instead relying on complex carbohydrates, you can support a healthy diet and reduce the risk of diseases.

It is important to note that the individual needs and preferences can vary. Some people tolerate simple carbohydrates better than others, especially before or after training. If you are healthy and have no specific needs, it can be appropriate to consume a balanced mix of simple and complex carbohydrates. However, it is always advisable to limit the selection of carbohydrates to healthy and nutrient -rich options.

sources:
- American Heart Association. "Carbohydrates." (https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates) - Harvard School of Public Health. "Carbohydrates: Good Carbs Guide the Way." (https://www.hsph.harvard.edu/nutritionsource/carbohydrates/)
- Eat for health. "Carbohydrates Explained." (https://www.eatforhealth.gov.au/food-essentiaals/fats-salt-sugars-and-alcohol/carbohydrate)