What are complex carbohydrates? Why to swap that white bread for complex carbs instead.
Bread. Pasta. Potatoes. Cake. Many of our favorite things are packed with a biomolecule called carbohydrates. We need them – they are what allows our bodies to produce the energy required to maintain life and do awesome things like climb mountains and run marathons. But not all carbohydrates are the same – they can be further classified as simple carbohydrates or complex carbohydrates. What’s the difference?
To find out everything you need to know about carbohydrates, we spoke with the experts, Dr. Julie Chen, an internal medicine physician with Kaiser Permanente in Gaithersburg, Maryland, and Lorraine Fye, a Registered Dietician for the Mayo Clinic in Arizona.
What’s the difference between a simple carbohydrate and a complex carbohydrate?
It’s all about structure.
A simple carbohydrate or simple sugar is a ring of carbon, oxygen and hydrogen. These rings occur either on their own or in pairs. When a ring occurs on its own, it’s called a monosaccharide and when they are in pairs, they are called disaccharides. A few examples of these sugars include glucose, maltose, fructose and lactose.
A complex carbohydrate is when these rings form a long, linked chain. These chains are called oligosaccharides or polysaccharides. A few examples of complex carbohydrates include starches and dietary fibers.
Since complex carbohydrates are longer, they take longer to digest and create more lasting energy than simple sugars. They also won’t create sudden blood sugar spikes that can temporarily give you energy, but leave you feeling fatigued after a short period of time.
Chen says, “Complex carbohydrates are considered better for your overall health than simple carbohydrates. They keep you feeling full, and unlike simple carbs, they won't give you those sudden blood sugar spikes.”
Fye adds, “Complex carbohydrates are higher in fiber, and certain vitamins and minerals, whereas simple carbohydrates lack fiber and are generally nutrient-poor foods.” She also explains, “Dietary fiber is important in controlling appetite, and has added benefits of being good for our gut health and improving digestion, and regulating blood sugar levels after meals.”
What are complex carbohydrate examples?
A complex carbohydrate does not mean the yumminess gets taken away – complex carbohydrates are some of the best foods!
Both Chen and Fye recommend:
Whole grains
Vegetables
Beans
Legumes
Oats
Brown rice
Balance is key
“To keep your meals balanced, include a healthy amount of protein and fats. They can slow down how quickly your body turns carbs into sugar. And if you have long breaks between meals, grab a healthy snack with about 10 to 15 grams of carbs along with some protein or a little bit of healthy fat, like half a cup of Greek yogurt with fresh berries. It's all about finding that balance!” Chen emphasizes.
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This article originally appeared on USA TODAY: What are complex carbohydrates? Here's how to replace carb cravings