Simple vs Complex Carbohydrates

March is National Nutrition Month. So I thought it would be a good time to explore one of the most common nutrition questions that I get asked by my weight loss clients. What is the difference between simple carbohydrates and complex carbohydrates, and how does it factor in for weight loss?

Simple carbohydrates are composed of one or two sugar units that are broken down and digested quickly, which can leave you feeling tired, hungry, and craving more sugar shortly after you’ve eaten. Recent research has shown that certain simple carbohydrate foods can cause extreme surges in blood sugar levels, which also increases insulin release. This can elevate appetite and the risk of excess fat storage.

Simple carbs are mainly added sugars, which have very little nutritional value. They are considered “empty” calories. Types of simple carbs are soda, sweet breakfast cereals, candies, high fructose corn syrup, etc. If you eat imbalanced meals containing too much refined carbohydrates and simple carbohydrates your insulin levels can remain higher than normal between meals. The result is the food you eat will be stored as fat instead of being used as energy. Common symptoms are depression, fatigue, decreased memory, irritability, water retention, and weight gain. You can balance your insulin production by eliminating simple carbohydrates and replacing them with complex carbohydrates.

Complex carbohydrates are made up of multiple sugar units and are fiber rich. They are structurally more complex and take longer to be broken down and digested which allows you to feel full faster and for a longer period of time and also gives you lasting energy. The body can only use simple sugars; this means complex sugars (complex carbohydrates) must be broken down into a usable form. This process requires more energy than is required when digesting a simple sugar. The energy needed to digest complex carbs is supplied by the calories consumed. Any process that requires using energy (burning calories) will help you achieve your weight loss goal. Thus, it is easy to see how eating complex carbohydrates can lead to less fat accumulation, even though they have the same number of calories as comparable quantities of simple carbs.

Some common complex carbs are brown rice, quinoa, zucchini, and green beans. Complex carbohydrate foods have been shown to enter the blood stream gradually and trigger only a moderate rise in insulin levels, this stabilizes appetite and results in fewer carbohydrates that are stored as fat. When insulin levels are balanced your triglycerides will start releasing some of the stored saturated fat. Your primary energy source should be from the stored fat in your body to achieve weight loss and eating complex carbs and adequate protein can help with that.

For questions, comments or additional weight loss and nutrition advice please contact:

Neda

Nutritional Consultant and Weight Loss Coach at The Pharmacy Kitsilano