New Day Your Way

Understanding Carbohydrates

Simple Carbs vs. Complex Carbs

Carbohydrates form the biggest source of energy in our diet, and most come from plant sources such as fruit and vegetables. Besides needing them to fuel physical activity, we also need them to fuel our basic functions-heartbeat, breathing and digestion, for instance.

There are two types of carbohydrate: simple sugars (often referred to as "simple carbohydrates") and "complex

carbohydrates"-the latter the healthier of the two. A small amount of simple sugars as part of a calorie-controlled diet isn't a bad thing, but there are many more longer-term benefits from complex carbohydrates: they provide starch and fiber, along with a host of other nutrients such as vitamins, antioxidants and phytochemicals.

Foods rich in complex carbohydrates are good for us, because they don't expose our teeth to the ill-effects of simple sugars; they also slow the digestive process, making us feel full; they help maintain stable blood-sugar levels, giving us a consistent supply of energy; and they're a great source of fiber, which provides the bulk that's essential to eliminating bodily waste.

What's more, complex carbohydrates are released in the body at a much slower rate than simple sugars, maintaining steady blood-sugar levels and, therefore, higher energy levels. They also control food cravings.

Simple sugars, on the other hand, are quickly and easily absorbed into the bloodstream, which is very useful for a burst of energy. The simple sugars that we need can come from fruit, vegetables and milk in the form of fructose, maltose, glucose and lactose. Unfortunately, most of the sugar we tend to eat is sucrose-more commonly known as white, refined table sugar. Refined sugar comes from sugar cane, sugar beets and sugar maples that have been subjected to a chemical process in order to produce the white crystals we recognize as sugar. The average American consumes 67.5lb per year, mainly as added ingredients in processed foods and drinks.

Remember: whether simple or complex, all carbohydrates contain calories and therefore should be eaten in proportion to the energy you burn.

Check out the At-a-Glance Nutrition Guide for the best food sources of complex carbohydrates.