Have you heard of simple carbs versus complex carbs?
Simple carbs make us feel better, but the effects soon wear off. They may kick off a bit of a blood sugar roller coaster, causing a spike in blood sugar levels, followed by a crash.
Complex carbs take more time for the body to process, so you feel fuller. Complex carbs contribute to slows digestion, allowing for more balanced blood sugars and longer satiation.
Examples of complex carbs
A few of the healthy carbs to eat include:
- oats
- brown rice
- wholegrain bread (grains like oat, barley, wheat and rye)
- legumes (seeds such as beans and lentils)
- quinoa
- starchy vegetables (including sweet potato, pumpkin, potato and beetroot)
- non-starchy vegetables (broccoli, zucchini and cauliflower are examples)
- fruit, not fruit juice.
Remember, if watching your blood sugar, check first to see how much you can eat of any particular food. Too much of a healthy carb still lifts blood sugar levels.
Where it gets complicated
If you label all complex carbs as ‘good’ carbs, technically you’re lumping together foods that perform differently. Fibre quotient and nutritional value of what you’re eating matters.
An example of a complex carb with low fibre that acts like a simple carb is white rice.
White bread is also technically a complex carb. But being processed and breaking down so quickly makes it act like a simple carb for your system.
That’s why avoiding processed foods is generally recommended.
Additional sugar and the way the grain is treated, can remove fibre and nutrients, leading to spikes and excess fat, especially if your lifestyle becomes more sedentary over time.
No carb is an island. Meaning, carbs that benefit your body most often come with vitamins and minerals. You need complex and simple carbs that support good nutrition.
Why simple carbs have their place
Simple carbs are found in fruit, and the nutrients in fruit make for healthy snacks. Sweet tooths should try to combat sugar cravings with fruits high in fibre.
During summer, berries such as raspberries, strawberries and blueberries make for great choices. Peaches, apples and cherries are also worth considering as nibbles.
Dairy products such as milk, cheese and unsweetened yoghurt are also ‘good’ simple carbs.
Watch what you sip in summer
Most of us know to avoid fizzy drinks with excess sugar. But often, non-carbonated cold drinks are also flavoured with syrups, including iced teas and iced coffees.
A fruit-based beverage sounds like a healthier choice but it’s likely there may be little or no fruit in that strawberry milkshake, simply flavoured syrup sweetener.
Sneaky simple carbs
You may be consuming more simple carbs than you think. Added extras – from sauces to jams, chutneys and even flavoured mayonnaise – could amp up your simple carb intake.
Dried fruit is tricky. The water in fresh fruit fills you up, so when dried, it’s easy to eat the equivalent of multiple pieces of fruit in a handful without realising, spiking your sugars.
Likewise, just because you bought a protein bar or biscuit in the health food lane of the supermarket, doesn’t mean it isn’t packed with simple carbs. Check ingredients thoroughly.
Think moderation
Balancing your carb intake means taking your overall diet and personal medical history into account when choosing complex and simple carbs for your menu.
Susceptible to particular deficiencies? Make sure you don’t cut nutrients you need from your diet, solely based on carb considerations. Look at the whole picture, and nurture your health.
Moderation is key. You might want white bread now and again, or sugar in your tea. Just be aware of the carbs going into your system daily, and adjust accordingly.
Have you tried adjusting the carbs in your diet? Let us know in the comments section below.
Also read: The diet that’s best for weight loss and cholesterol
