Simple and Complex Carbohydrates

Carbohydrates

Function-Energy Source Carbohydrates are the body’s MAIN source of energy.

Carbohydrates It is important that we ingest the “best” form of carbohydrates for our energy needs. There are 2 types of carbohydrates: simple and complex. Both types contain 4 calories per gram.

Simple Carbohydrates Simple Carbohydrates are in the simplest form. (Think of it as simplifying to the least common denominator in math)

What do these items have in common?

They are absorbed immediately with the help of the enzyme, insulin, which is stored in, and released by the pancreas.

Simple Carbohydrates Enriched wheat flour such as white flour pastas and white flour breads; cake, donuts, candy, table sugars, corn syrup and high fructose corn syrup, etc.

Simple Carbohydrates Any type of flour described as “enriched”, starts out as a whole grain (wheat, oat, barley, bran, etc.) and is processed to it’s simplest form, removing most of the nutrients. The flour must then be “enriched” with artificial nutrients. This processing turns grains from “whole” complex carbohydrate grains into simple carbohydrates.

Simple Carbohydrates Any type of flour described as “enriched”, starts out as a whole grain (wheat, oat, barley, bran, etc.) and is processed to it’s simplest form, removing most of the nutrients. The flour must then be “enriched” with artificial nutrients. This processing turns grains from “whole” complex carbohydrate grains into simple carbohydrates.

Simple Carbohydrates Simple carbohydrates are immediately absorbed by the small intestine, sent to the liver, and distributed into the bloodstream by insulin for energy.

Simple Carbohydrates This is known as a “sugar surge”.

Simple Carbohydrates An “energy crash” results, and we are left feeling tired and hungry in a very short period of time.

Simple Carbohydrates If the body does not need the energy immediately, the sugars are instantly sent to the cells and stored as fat.

Simple Carbohydrates When eating simple carbohydrates, eating a small amount of protein or fat along with it will slow down the absorption of the carbohydrate. An example of this is- eating a tablespoon of peanut butter on a slice of bread or a piece of cheese on a cracker.

Remember that both cheese and peanut butter are good sources of protein, but they are both high in saturated fat unless you choose a low-fat version.

Simple Carbohydrates Simple carbohydrates include anything made from processed grain products and all sugars. Be sure to check food ingredient labels for natural sugars and added sugars. (Added sugars should not be in the first 5 ingredients)

Added and Natural Sugars Plain Yogurt INGREDIENTS: CULTURED PASTEURIZED GRADE A NONFAT MILK, WHEY PROTEIN CONCENTRATE, PECTIN, CARRAGEENAN. Fruit Yogurt INGREDIENTS: CULTURED GRADE A REDUCED FAT MILK, APPLES, HIGH FRUCTOSE CORN SYRUP, CINNAMON, NUTMEG, NATURAL FLAVORS, AND PECTIN. CONTAINS ACTIVE YOGURT AND L. ACIDOPHILUS CULTURES

Simple Carbohydrates Any type of flour described as “enriched”, starts out as a whole grain (wheat, oat, barley, bran, etc.) and is processed to it’s simplest form, removing most of the nutrients. The flour must then be “enriched” with artificial nutrients. This processing turns grains from “whole” complex carbohydrate grains into simple carbohydrates.

Complex Carbohydrates Complex carbohydrates take a longer period of time to be broken down and absorbed. They are not as easily absorbed by the small intestine.

Insulin does not have to work as fast to distribute these carbs because they are being broken down slowly.

Complex Carbohydrates

Complex Carbohydrates Complex Carbohydrates spend a longer period of time in the small intestine, can be stored longer in the liver, and dispersed into the blood stream at a slower pace as needed for energy.

Complex Carbohydrates help us to feel “full” longer because they spend more time in the digestive tract.

Complex Carbohydrates Complex carbohydrates are close to the “whole” or natural state of growth. They are described as “whole” on the package.

Complex Carbohydrates If a loaf of bread is entitled “wheat bread”, it may only have small traces of wheat in it. The loaf of bread must say “whole wheat or 100% whole wheat” to be considered a complex carbohydrate.

Complex Carbohydrates Complex Carbohydrates are 100% whole grains and also most FRUITS AND VEGETABLES. Complex Carbohydrates are often referred to as “fiber”. Fruits and vegetables are fiber as well as whole grains.

Fiber High fiber is found in some of the healthiest foods such as: lettuce, spinach, and broccoli, beans, etc. Fiber is a complex carb that is digestible and is found in plants. Fiber does not have many calories because it is not broken down completely by the body but goes directly through it.

Fiber

Insoluble Fiber

Insoluble Fiber Insoluble fiber is not broken down completely. This includes popcorn, nuts and seeds, (peanuts) whole grains , skins of fruit and root vegetables and green leafy vegetables, etc.) Most of the food goes directly into the large intestine, flushing and cleaning it out.

Insoluble Fiber

Soluble Fiber Soluble fiber is digested by the body and is absorbed into the blood stream. Soluble Fiber scrubs out the arteries the way that insoluble fiber scrubs out intestines.

Soluble Fiber Examples of soluble fiber are the inside of fruits, vegetables, whole grains. Soluble fiber breaks down and is absorbed into the blood stream.

What type of fiber is an apple?

“Starchy” Foods Any complex carbohydrate that is described as “starchy” is a food high in carbohydrate content, but low in fiber. Examples are: potatoes, white rice, bananas, tomatoes, squash, eggplant, etc.

“Starchy” Foods