Simple vs Complex

Simple Carbs vs Complex Carbs

Good guys vs Bad Guys

Do you know the difference?

All carbohydrates are NOT created equal. If this offends you, stop reading RIGHT NOW! (Insert smiley face) There are different types of carbohydrates. Complex (often labeled "good" carbs) and simple (often labeled "bad" carbs)! Carbohydrates are necessary in your daily diet and should not be avoided, but it is important to know that you can't fill up on candy, soda, cookies, and muffins to get your carbohydrates for the day! It's important to know the difference and why it's "simple" and why it's "complex."  

Simple Carbohydrates

Simple carbohydrates are labeled "simple" because they are just that, simple. Simple-to-digest sugars that serve little to no value to your body. They are only made up of two sugar molecules which means they are digested much quicker.They are a fast source of energy as well as a fast source to crashing and burning! Ever enjoy that afternoon latte or soda to perk you up only to find yourself looking for more or feeling even worse an hour later? YEP! The sugar perked you right up, made you feel great in the moment, said all the right things, and then BAM....that sugar high was gone, leaving you feeling like crud, still feeling tired, and wanting more where that came from. We've all been there.....sigh! If you are trying to figure out if it's good or bad, the higher in sugar and lower in fiber, the worse the carbohydrate is for your body! Keep that in mind next time you reach for the Frosted Flakes in the morning. 

It might be shocking to you, but fruits are considered simple carbohydrates, BUT because of the fiber in the fruits, it changes the way the body digests the sugar, thus making it a better choice than cookies, pies and soda. This process makes them a little more like a complex carbohydrate. So please, enjoy your fruits, but do not make them your primary source of carbohydrates. 

The most important simple carbohydrates to limit in your daily nutrition include:

• soda
• desserts
• candy
• white rice, potatoes (a complex carb that acts different in your body), white pasta, white bread
• artificial syrups/sugars

Enjoy simple carbs on occasion, but do not make them your daily carbohydrate go to! If you do choose simple carbs, potatoes, white rice and white pasta are a better choice than soda and cookies.....I am sorry I had to break this too you! 

Complex Carbohydrates

Now here is the skinny on complex or the "good" carbohydrates. These carbohydrates are considered complex because they are made up of a longer chain of sugar molecules that are broken down slower in the body. These sugars release slower and more consistently into the bloodstream which keeps your energy levels more steady and keeps those grouchy hunger pangs away!  

Complex carbohydrates are more fibrous and starchy and can be found in legumes, starchy vegetables, and whole grains. Here are some examples that you can swap for your simple carbohydrates.

• whole grain bread for white bread
• brown rice for white rice
• whole wheat pasta for white pasta
• leafy greens
• legumes
• oats
• barley
• quinoa

Now, when you are in the game of losing or maintaining your waistline, it's important that you control your portions. Even though these are considered "good" carbs, too much of a good thing can be bad for your skinny jeans! 

Don't avoid carbohydrates. They are our main source of energy and work in conjunction with proteins and healthy fats to make us a well oiled machine. Everyone is different so I cannot give you the "magic" amount to eat for you. That will have to be a whole other post about figuring out how many carbs you need. Just know that you need to focus on eating the right kind of carbohydrates. 

Until next time.....

LiveFit with Jen