Complex and simple carbohydrates: which are more beneficial for our body

Many are sure that all carbohydrates are harmful to the figure, today we will try to dispel this myth and, finally, find out which carbohydrates are harmful and which are simply necessary for the normal functioning of our organs. These organic compounds are the main nutrient for humans, normally we should get at least 50% of carbohydrates from the total amount of kilocalories consumed.

It is carbohydrates that are responsible for the blood sugar level, the efficiency of brain cells depends on them, thanks to them our muscle mass grows, and proteins and fats are much easier to digest. We’ll clarify right away - they are divided into complex and simple carbohydrates (saccharides), it all depends on how fast this class of organic compounds is broken down and converted into glucose - the main source of our energy.

Simple compounds include:

  • disaccharides - lactose, sucrose, maltose;
  • monosaccharides - fructose, galactose, glucose and organic acids.

Complex polysaccharides include: glycogen, it is found in animal products, starch, lignins, cellulose, pectin substances - these are polysaccharides of plant genesis. What is the difference between these two species? Complex organic compounds are absorbed much more slowly by the intestines without causing a sharp jump in blood sugar.

Their nutritional value is quite high, and the sugar content is minimal. While simple carbohydrates, once ingested, are immediately converted into sugar. Thus, by eating simple glycides, you get empty calories and zero energy value. The only merit of quick compounds is energy, vitamins and sugar, but its excess is quickly converted into unwanted fat.

But excessive consumption of complex carbohydrates is also unsafe for our body, their excess causes fermentation in the intestines and the accumulation of fat mass. How to be? First of all, do not overload yourself with useless and harmful carbohydrates, and, of course, do physical exercises to burn excess calories and fats.

What Simple Carbohydrates Contain: A Product List

  • confectionery;
  • fruit juices;
  • white and brown rice;
  • white and grain bread, rye bread;
  • baked potatoes and mashed potatoes;
  • non-alcoholic and alcoholic products;
  • sweets (sweets, chocolate, marmalade, honey, jam, jam, ice cream, corn sticks, wheat crackers);
  • fruits with a high sugar content (overripe bananas, pineapples, watermelons, grapes, melons, dates);
  • vegetables (pumpkin, parsnip, turnip, boiled carrots).

Due to the fact that all fast carbohydrates are instantly absorbed into the blood, a sharp increase in sugar level occurs, therefore refined compounds are considered bad (harmful) carbohydrates. But this does not mean that they need to be abandoned completely, except for sugars, they contain a large number of useful trace elements and vitamins. The main thing is to use them before intense physical activity or before a walk, then all glucose will simply “burn out”.

Now you know where simple carbohydrates are present and what they are . Products containing complex or long compounds:

  • legumes (soy, lentils, Turkish peas);
  • pasta from hard varieties of millet;
  • fruits (apples, cherries, peaches, dried apricots, plums, oranges, grapefruits);
  • vegetables (zucchini, pepper, spinach, avocado, mushrooms, leek, cabbage, tomatoes).

Due to the slow breakdown of carbohydrates, there is no sharp increase in sugar, and a person does not feel hunger for a long time.

How to make simple carbohydrates more healthy and less harmful?

For this, fast organic compounds must be consumed with protein food or after it (fish, poultry, meat, eggs). Proteins remain in the stomach for some time for final digestion, as a result simple carbohydrates are also retained with them.

Conclusion: absorption slows down, and simple carbohydrates turn into complex ones, which means they become useful.


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