Carbohydrate

Carbohydrate is an organic molecules typically classified according to their structure. Structurally speaking, there are two types of carbohydrates: simple carbohydrate and complex carbohydrate.

Simple carbohydrates are smaller, more easily processed molecules known as mono- and disaccharides since they contain either one sugar molecule or two sugar molecules linked together and very few essential vitamins and minerals. Sugar is the simplest form of carbohydrates. Including table sugar, fruit juice, milk, yogurt, honey, molasses, maple syrup and brown sugar.

Complex carbohydrates, on the other hand, are called polysaccharides since they have more than two sugar groups linked together, packed with fiber, vitamins and minerals. Examples include Starchy carbohydrates - brown rice, baked and sweet potatoes, oatmeal, brown pastas and whole grains. And Fibrous carbohydrates include asparagus, broccoli, cauliflower, onions, mushrooms, spinach and peppers and can also be found in most varieties of dark green leafy vegetables.

Carbohydrates often get a bad rap, especially when it comes to weight gain. But carbohydrates aren't all bad. Because of their numerous health benefits, carbohydrates have a rightful place in your diet. Carbohydrates are necessary to your health, because every cell in your body uses them for energy. In fact, your brain can only use carbohydrates for energy.

Unfortunately, over-consumption of sugar, high-fructose corn syrup and other highly refined carbohydrates has been associated with a higher incidence of diabetes, cardiovascular disease, and even breast cancer. Eating refined carbs can, over time, result in almost uncontrollable sugar cravings. In fact, according to the World Health Organization, sugars and other simple carbohydrates are a leading factor in the worldwide obesity epidemic.

With the popularity of low-carb diets, many people are afraid to eat any carbohydrates. It is important to distinguish between the health-robbing effects of simple sugars and other carbs, and the health-giving properties of complex carbohydrates.

The Difference Between Complex Carbohydrate And Simple Carbohydrate

All carbohydrates form glucose when digested. Glucose is transported around the body via blood and taken into cells to be converted into energy.

The pancreas gland in your abdomen secretes the hormone insulin, which controls the uptake of glucose by your cells.

If you have any excess glucose, this is converted into glycogen – which is stored in the liver or in fat around the body. When your body needs more energy, a second hormone called glucagon is secreted by the pancreas. This converts the glycogen back into glucose, which is then released into your bloodstream for your cells to use.

This means the body's glucose (sugar) metabolism is a cycle of glucose, insulin and glucagon reactions.

• The slower the release of glucose and hormones, the more stable and sustainable the energy levels of the body.
• The more refined the carbohydrate, the faster the glucose is released into your blood. This can cause peaks and drops in your blood sugar level and less stable energy levels in the body.

 Complex carbohydrates provide a slower and more sustained release of energy than simple carbohydrates. Thus, they contribute to long-term good health, appetite control and sustained energy levels.

The chart below compares the glycemic response (i.e., the rise in blood glucose levels) between eating a high-GI food (glucose) and a low-GI food (beans). Notice how with glucose (red area), blood glucose rises quickly and peaks shortly after ingestion.