Carbohydrate( also known as “carb”) is one of the three macronutrients along with Protein & fats. It is present in almost every meal & provides energy to the brain, nervous system & other parts of the body to carry our daily activities. When you consume carbs, it is broken down into glucose molecules in small intestine & then can be absorbed & used by body.
Carbohydrates are divided into simple & complex, also referred as bad & good carbs. They are classified based on the structure & how quickly sugar( generated from carb broken into glucose) is absorbed into the blood.
We generally use concept of Glycemic index(GI) to figure out how quickly a particular food gets converted into sugar. A food with a GI of 0 means that food consumption will not effect sugar & a food with a GI of 100 means that food will be instantly converted into sugar as soon as it is consumed resulting in spike in sugar level. Glycemic Index can be bifurcated into:
- Low Glycemic Index-0 to 55 score( apple, blackbeans, whole wheat
- Medium Glycemic Index- 56 to 69(apricot, sweet potato, brown rice)
- High Glycemic Index-70 & more( white bread, white rice)
Simple Carbs
Simple carb provides nutritional value to the body but it is advised to consume in small quantities since they are made up of one(single) or two molecules & is easily digestible. These foods have a high glycemic index. Their simple chemical structures enables makes them easily broken down into glucose & absorbed by the body at a much faster rate. This spike the blood sugar level that leads to secretion of insulin from Pancreas. Insulin is a powerful hormone that regulates storage & distributes glucose to different parts of the body. Some of foods that contain simple carbs include:
- White Rice
- White Bread
- Chocolate.
- Candies
Most of foods containing simple carbs are processed & sugary & tend to have high glycemic index.
Complex Carbs
Foods that contains carbs along with fibre, vitamins, proteins & minerals falls under this category. They take time to digest because of their complex chemical structure which is more difficult to break down into small pieces that can be absorbed & used by the body. This makes blood sugar level rises slowly & makes you full. Consumption of such foods is good for your health. Food containing complex carbs include:
- Oats
- Broccoli
- Whole Wheat Pasta
- Brown Rice
So why should you prefer complex carbs over simple carbs?
Simple carbs provide quick energy( glucose) to your body. If this energy is not used when it is in
your blood, it gets converted into fat. So if you eat a lot of white rice, white bread of candies & do not indulge in proportionate workout/exercise, you will start gaining weight. & fat faster since you are not using the carbs which you have consumed. It is always recommended to consume simple carbs in small quantities after workout since you body has consumed lot of glycogen & simple carb provides much needed glycogen
On the other hand, complex carbs will give you energy for a longer period of time little by little. Hence you will feel fuller for longer periods of time. It is always advisable to consume complex carbs when on rest day/days with minimal physical activity.
Consuming more of complex carbs means you are getting more of fibre & protein in your body which helps in controlling blood sugar level that avoids fat storage & prevent diseases such as diabetes which comes with high blood sugar. Consuming complex carbs provide the following benefits:
- Makes you feel full for a longer period of time.
- Provides essential vitamins & minerals
- Provides more energy during the day
- Maintains low cholesterol level.
