The Difference Between Simple & Complex Carbs
Sometimes we hear different opinions when it comes to the simple or complex carbohydrate debate, but they both have benefits, and surprisingly not all simple carbs are bad for us. Glucose is our main energy source, a type of sugar that comes from the foods we eat. Complex carbohydrates are digested at a slower rate and supply a lower more steady release of glucose into the blood stream. Refined grains, such as white flour and white rice, have been processed, which removes many of the nutrients, fibre, and B vitamins. Whole grains retain many of these important nutrients and are high in fiber, which helps our digestive system run efficiently. Fiber helps you feel satieted, so you are less likely to overindulge. This explains why we will feel full longer after eating a bowl of oatmeal compared to the same amount of calories from a bowl of candy.
Simple carbohydrates are broken down quickly and send instant bursts of glucose (energy) into the blood. That's why we feel a rush of energy when we eat desserts and other sugary foods. This is then followed by a “crash” when that sudden burst of energy is now gone. Simple sugars are found in refined processed foods and some fruits and vegetables. These natural occurring sugars are classified into glucose, fructose, and galactose. These are not like the white sugar you'd find in a sugar bowl or in processed foods. Added sugars provide calories and flavour, but lack vitamins, minerals and fiber and can lead to weight gain when over consumed.
So when should we have which?
As far as simple carbohydrates coming from processed refined sugars…never. The other 2 however, have their time and place.
Complex carbs take longer for your body to break down, leaving you more full. Depending on your fitness goals, if you are looking for weight loss or to maintain your current physique, consuming a complex carb with your breakfast in the morning will help you feel full throughout the day. Foods like oatmeal, whole wheat toast, and whole grain no sugar added cereals are good examples. To increase energy before a workout, we should consume complex carbohydrates about 2 to 3 hours beforehand, and simple carbohydrates 30–60 minutes before. Simple carbs can be good to have if we don’t have that much time before our workout and need some energy. Having a piece of fruit, vegetable, or yogourt without added sugars are good examples of healthy simple carbs, as they still have nutrients and fibre. A great snack pre workout! If you are looking to build muscle, having enough carbs is important so our body does not tap into our protein stores for energy. Consuming complex carbs with each meal will help those looking to build and maintain muscle mass, still from healthy sources of course :).