Carbohydrates: What is the Difference?

Carbohydrates are an important source of energy for your body. There are two types of carbohydrates: simple and complex. Complex carbohydrates are energy yielding nutrients that are put to good use in the body. Technically, they are long chains of sugar molecules arranged as starches. Foods rich in complex carbohydrates are often god sources of vitamins, minerals, and fiber. Simple carbohydrates are sugars such as fructose (fruit sugar), sucrose (table sugar), and lactose (milk sugar). Sugars are often referred to as “empty calories” because they provide energy but little nutritional value.

Where Can I Find Complex Carbohydrates?

You can find abundant complex carbohydrates in whole grain breads and cereals, brown rice, whole wheat pasta, beans, and vegetables. Because the sugar in whole fruit is combined with fiber and the sugar in milk is combined with protein, these simple carbohydrates are also considered more complex in nature. Milk products and whole fruit are also rich in nutrients, unlike other foods high in sugar.

Are Complex Carbohydrates High in Calories?

Contrary to popular belief, the calorie content of foods that contain complex carbohydrates is relatively low. Jumbo portion sizes and/or added fats, such as butter and cream sauces, are what increase the calorie content of these foods. Calorie comparisons of food items with and without added fats follows:

Food Item Calories
Wheat Bread (1 slice) 80
w/1 tsp. butter 125
Macaroni Pasta (1 cup) 151
w/1/4 cup cheese 283
Bagel 165
w/2 tbsp. cream cheese 264
Baked Potato (1 small) 125
w/2 tbsp. sour cream 177

 

What are the Benefits of Complex Carbohydrates?

Complex carbohydrates can be an excellent source of fiber, which provides you with several benefits:

• Decreased blood cholesterol levels and reduced risk of heart disease.
  
• Decreased constipation and other gastrointestinal disorders.
  Improved weight control by promoting a feeling of fullness on fewer calories.
  
• Improved diabetes control by slowing the entry of sugar into the blood.
  

 

What is the Function of Simple Carbohydrates?

The main purpose of simple carbohydrates is to enhance flavor and act as a preservative in processed foods. Since most of the food sources of simple carbohydrates contribute no protein, vitamins, or minerals to your diet, they are called “empty calorie” foods. To illustrate this point further, a nutritional comparison between a complex carbohydrate (whole wheat bread) and a simple carbohydrate (soda) is given below:

	Wheat Bread(2 whole slices)	Soda (12 oz)
Calories	160	160
Protein (gm.)	6	0
Fiber (gm.)	4	0
B Vitamins/Iron
(% of daily value)	2-6	0

Fact or Fiction: Candy Bars & Sodas are good sources of energy

Because of the way the body metabolizes sugary, processed foods, a candy bar or soda is not an ideal energy source. Most sugary, processed foods are converted immediately to glucose after consumption. This creates a rapid increase in blood sugar levels and a sudden burst of energy. But this energy is only temporary. The high blood sugar levels cause the pancreas to secrete large quantities of insulin. Insulin is a hormone that works to promote fuel storage in the body. When sugary, processed foods enter the body, a high concentration of insulin is secreted which causes glucose to be rapidly removed from the blood, leaving you without energy and craving more sugar. Thus, people who eat candy bars and soda for quick energy are actually defeating their purpose.
Most high-fiber, complex carbohydrates are digested more slowly than sugary, processed foods. As a result, blood sugar levels rise more slowly and steadily, and insulin is secreted in lower concentrations. This means that glucose leaves the blood more gradually, giving you more sustained energy.