Question/Answer Tip of the Day: Regarding Carbohydrates

Is it Simple Or Complex?
How do you know if food contains Simple or Complex Carbs?

The words Simple and Complex aren't listed on food labels.  Some foods, like fruits and vegetables, don't have nutrition labels and many foods we eat are "combination foods" that provide both Simple and Complex carbs. 

The higher the amount of fiber listed, the more complex carbohydrate the food contains.
When choosing carbs, it's important to know the distinction between simple and complex.  Simple carbs are digested more quickly and raise blood sugar levels faster and more dramatically.  Complex carbs, on the other hand, take the digestive system longer to break down, and so they enter the bloodstream more slowly, raising blood sugar levels gradually. 

Simple vs. Complex
Some people think that they should always choose complex carbs over simple carbs.  But the fact is, you need both in your diet; you just have to choose wisely.  There are some complex carbs that aren't so healthy, and there are some simple carbs that are very healthy.  So the question is...

How do you figure out which ones to eat and which to avoid?
Below is a list of some examples.

Healthy Simple Carbs:
FruitFruit-flavored yogurt
Pudding
Milk


Not-So-Healthy Simple Carbs:
Fruit-flavored drinks
Fruit-flavored gelatin
Soft drinks
Fruit Roll ups
(The carbohydrate foods that contribute significantly to weight gain are the simple sugars that are usually part of a high-fat package.  For example:  Donuts, Cookies, Cake, Candy, and Ice Cream.  It's not just the carbohydrate in these foods that are responsible for packing on the pounds, it's the fat content, too).

Healthy Complex Carbs:
Beans (Legumes)
Corn
Green Peas
Sweet Potato
Whole Grains

Not-So-Healthy Complex Carbs:
Potato chips
Plain white bread
Rice Cakes

Bottom Line...
If you choose to satisfy your hunger with Simple Carbohydrates, you will crave even more sweets.  But instead of feeling full and satisfied, you will feel constantly hungry.  So a diet that contains lots of simple carbs can lead to a vicious cylce of hunger, overeating, and weight gain.

When it comes to losing weight (or preventing weight gain), then, you should primarily eat Complex Carbs.  They have many advantages over simple carbs.  Blood sugar levels tend to remain stable when you eat complex carbs, which means your brain won't get a hunger signal for a much longer period of time.  They contain Fiber (simple carbs do not) and Fiber isn't digested.  The Fiber also adds bulk to your food, so you feel more full and satisfied after eating.

(I collected this information from a book that I recently purchased called, "Good Carb, Better Carb Cookbook").

Hope you have learned a few things about Simple Carbs vs. Complex Carbs.  Happy Cooking!