Classification | Difference | Grocery list | Effect on the body | Conclusion
According to statistics, almost everything that the average person eats consists of simple carbohydrates. There is a widespread belief that they are the cause of excess weight.
In fact, excess weight appears when overeating and not understanding the boundaries between simple and complex carbohydrates. And this is the basis for weight loss, which is very important in type 2 diabetes. In this article, we will look at what these simple and complex carbohydrates are. Also, what is the difference between them.
Classification of carbohydrates
We all know that different foods have different energy values. The main source of energy is carbohydrates. They supply energy to the tissue and cellular structures of our body.
Carbohydrates are divided into simple and complex. When talking about diabetes, then it is more convenient to classify them into fast (simple) and slow (complex) carbohydrates.
What is the difference?
How are they different? At first glance, the difference is almost imperceptible. Both are ultimately converted to glucose. But if you dig a little deeper, you can note their different digestibility by the body, nutritional value. They also have a different effect on human health.
The structure and nutritional value of carbohydrates affects blood sugar levels, our performance, and our sense of fullness.
Let’s discuss the chemical makeup: simple carbohydrates consist of 1 sugar molecule or a small chain of molecules, up to 20; complex ones are represented by large, up to 100, residues of glucose or another monosaccharide. Complex carbohydrates are pectin, fiber, starch, and glycogen.
Grocery list
Foods with a high GI are considered fast carbs, and, accordingly, foods with a low GI are classified as slow ones.
Simple carbohydrates are broken down instantly, and hunger subsides quickly. Complex carbohydrates take a certain amount of time to be absorbed by the body.
- Simple (fast) carbohydrates include: potatoes, bread, rice.
- Complex (slow) ones include: oatmeal, fruits (apples, bananas), vegetables (cabbage, carrots), pasta, bread.
The glycemic index indicates how quickly glucose enters the bloodstream. In response to this, our body begins to produce the hormone insulin. This is necessary to maintain normal blood glucose levels.
Effect on the body
By eating simple carbohydrates, blood sugar rises rapidly, and a large amount of insulin is released.
Over time, this depletes the pancreas and decreases the action of insulin.
This is accompanied by impaired glucose tolerance and excess weight gain. The cells become poorly responsive to insulin, and insulin resistance develops. All these changes lead to the development of type 2 diabetes.
If you eat complex carbohydrates, then glucose rises slowly, and insulin is produced gradually. Blood sugar is maintained at a stable level.
If our body is left without food for a long time, then a condition such as hypoglycemia may develop. To get rid of this condition, we take carbohydrates that absorb quickly.
By eating simple carbohydrates, blood sugar rises quickly, but then falls just as quickly.
By choosing fast carbohydrates to slow ones, we expose our body to sudden surges in sugar. Simple carbohydrates are good snacks.
Conclusion
Now you know what the difference between simple and complex carbohydrates is, you can put the right emphasis on eating healthy foods. We use complex carbohydrates for the main meal. They increase our activity and at the same time do not entail consequences for the body. For a snack, or in case of hypoglycemia, we eat simple carbohydrates. You should not completely exclude them from the diet.