Carb Conundrum - Complex Carbohydrates

Complex Carbohydrates

Good carbohydrates, bad carbohydrates, simple carbohydrates, complex carbohydrates....which ones are the right carbohydrates?!

The Many Complexities of Complex Carbohydrates

First, let us sort out the terms. Good carbohydrates are the same thing as complex carbohydrates. Bad carbohydrates are the same thing as simple carbohydrates. Normally, if something is complex, it's bad, and if it's simple, it's good. So it's easy to understand the confusion here. Just remember this: Bad is simple, good is complex. It's that simple.

Complex carbohydrates (the good ones) are made up of long chains of fiber that take your body longer to break down. Therefore, you feel full longer. Simple carbohydrates are made up of shorter chains of sugars that are easy for your body to break down and dissolve. Since they are broken down so fast, you get hungry sooner and therefore eat more. Also, after you eat simple sugars, your body releases more insulin, which can lead to weight gain over time.

Examples of complex carbohydrates include fruit, vegetables, whole grains, whole wheat pasta, brown or long grain rice and whole wheat breads. Examples of simple carbohydrates include anything made with white flour and/or sugar.

To get more complex carbohydrates in your diet, replace regular pasta with whole wheat pasta, white bread with whole wheat or whole grain bread and white rice with brown rice or long grain rice. Cut out chips, crackers and sugary snacks and desserts too. Instead eat fresh cut vegetables (like baby carrots and celery) and fruits. You'll feel full longer, eat less and maybe even lose weight! (Sure, the weight loss will be slow, but the slower weight comes off, the longer it stays off.)