Simple and complex carbohydrates
Even if you know the difference between simple and complex carbohydrates, it may not be easy to choose between the two.
These days all types of diet tend to reduce the amount of carbohydrates we consume daily to reduce weight and burn fat. Perhaps the most extreme of these diets is the Atkins diet, a type of cytogenetic diet, which restricts intake to a level of 20 to 25 kcal per day. Unfortunately, following this diet puts the body’s functions at risk and it has been proven that the consumption of carbohydrates in the diet is essential for good nutrition. This is why it is important to know the differences between simple and complex carbohydrates. If you understand the differences in the types of carbohydrates you consume, you will be able to continue with your eating plan without gaining a single extra kilo. What are simple carbohydrates? Simple carbohydrates are those that are essentially made up of sugars. Some are found naturally in dairy and glucose. These carbohydrates are the ones we should avoid. These molecules provide immediate energy since it is easy for the body to digest them. But be careful with excessive consumption since they can be transformed into glycogen and localized fat for energy reserves. Soft drinks Desserts Candies White rice, pasta and bread. Fruits You should avoid consuming these foods in excess with the exception of the fruits included in this classification. What are complex carbohydrates? Complex carbohydrates differ from simple carbohydrates by a simple characteristic, the bran and germ content of cereals. Fiber is harder for the body to digest, making you feel fuller for longer hours. These also provide energy to the body, in addition to containing starches. Vegetables Nuts and legumes Nos. Whole wheat Corn and whole grains. These carbohydrates are recommended to reduce the risk of developing type 2 diabetes and cardiovascular problems. How to avoid simple carbohydrates? Even if you know the difference between simple and complex carbohydrates, it may not be easy to choose between the two. Especially when you take into account the fact that nutrition labels do not differentiate one from another when you shop at the supermarket. It’s actually quite simple, look at the nutrition labels and compare the sugar content in relation to the fiber content. Foods higher in fiber contain more complex carbohydrates, while those with higher sugar content (or with any “added” sugars) should probably be avoided as they contain simple carbohydrates. Of course, everything in moderation.
