What are carbohydrates?
Carbohydrates are an important source of energy. They fuel the processes in the body
and help the body perform at its best, irrespective of the sport or activity. They are broken
down into glucose, which is absorbed into the bloodstream. A demanding exercise regime
will use up any stored energy from carbohydrate quickly, therefore some carbohydrates
are essential in most meals. A low carb diet can lead to a lack of energy during exercise,
loss of concentration and delayed recovery.
Carbohydrates are made up of three components: (i) sugar; (ii), fiber; and (iii) starch.
Fiber and starch are complex, whereas sugar is the simple carbohydrate. Depending on
how much of these found in food determines the nutrient quality. This paper aims to
explain what carbohydrates are and the difference between simple and complex
variants and further explain which to have more of an intake and which to lessen the
intake.
Carbohydrates are essential source of energy, but they digest faster than their
counterparts (i.e., fat, and protein). They give the body fuel to think and move. Although
the right amount of intake depends on individual needs, dietary advice suggests that
carbohydrates should make up 40% to 65% of your daily calories. The first step before
differentiating between a simple carbohydrate and a complex carbohydrate is to
understand what carbohydrates are and why they are essential for any diet.
Carbohydrates form around 40% to 80% of our total energy intake, making it the body’s
leading source of energy. Carbohydrates usually are the likes of sugary treats, bread,
and pasta which is true, but their different types and functions are more important.
Simple carbohydrates are a type of nutrient that provides a source of quick energy by its
rapid absorption into the blood stream. Simple Carbohydrates are identified by
processed foods, such as pasties, cakes, bacon, and tinned vegetables (Figure 1). Some
foods are healthier than others although many different foods fall within this category.
Each food is characterized by its absorption and how quickly the body can burn through
it. Having an intake of simple carbs each day is not detrimental, but dietitians and health
experts usually recommend that people take in most of their calories from complex foods.
Complex carbohydrates contain richness in fiber and contain high levels of dietary starch. They release energy slowly over a period by the duration of the body’s digestion. They are identified as unprocessed foods such as wholegrains, legumes, seafood, and eggs (e.g. Figure 2). These carbs are high in vitamins because they usually found in plant sources. Complex carbohydrates digest slowly, making you fuller for longer, thus avoiding weight gain. Dips and surges in the blood sugar cause cravings for sugary foods and if they are avoided by eating complex foods, the chances of sneaking away a treat diminishes.
Carbohydrates can be complicated, especially when it comes to simple versus complex carbohydrates (Table 1).
Properties | Simple carbohydrates | Complex carbohydrates |
Energy release into body | Quick | Slow |
Main component | Glucose, Fructose and Galactose | Starch, Glycogen and Fiber |
Types of food | Processed foods (e.g. bacon, cakes, etc.) | Unprocessed food (e.g. seafood, wholegrain, etc.) |
Digestion and absorption | Quick | Slow |
So which is best?
Well, for the health of an individual, complex carbohydrate foods provide fiber, minerals and vitamins and do not spike blood sugars as quickly as simple ones. Therefore, the healthiest form of complex carbs is those that have not been processed or refined.
It seems that complex carbohydrates could be better a choice, however, simple sugars have their own time and place. For example, if you are a bodybuilder looking to add size and muscle simple carbohydrates are likely the best choice. Eating simple carbs after a workout increases insulin response, which drives amino acids, protein, and glucose into the cells of muscles to help them recover quicker.
Despite being essential for everyone throughout the day, complex carbohydrates are best suited for those who want to lose weight and burn fat. They can assist with over-eating through the prolonged feeling of fullness.
Claudia Hleap, R.D, L.D.N states that there is no need to characterize something as good or bad or completely restrict anything from the diet. Diet mentality is often characterized by restriction and guilt.
Therefore, there is no avoiding simple over complex carbs. They both play an important role in providing energy to the body, but rather a reduction of simple sugars and an increase in complex carbohydrates.
In conclusion, the difference between complex carbohydrates and simple sugars is how quickly it is absorbed and digested including its chemical structure. As a source of energy complex carbohydrates is the better choice. Complex carbohydrates have more nutrients than simple sugars; see figure below. Fiber and starch are the two types of complex carbohydrates as they digest more slowly and provide a longer sustained energy level.
Lovely to know more about carbs. Good info 💪🏽🙌🏽
Thank you
Its an absolute pleasure 🙂
Wonderful blog layout! Your site loads incredibly quickly. I’d love to know your hosting provider—could you share an affiliate link if possible? I’d like my site to load this smoothly too!
Thank you very much! Check out DreamHost as a hosting provider