What are Carbohydrates?
Carbohydrates are an important macronutrient present in the diet. Dietary sources of carbohydrates include simple carbohydrates and complex carbohydrates. So what is the difference? Simple carbohydrates are made up of one or two sugar molecules that are linked together. Examples of simple carbohydrates include glucose (used in food products and also found naturally in fruits), fructose (sugar found in many processed foods), sucrose (table sugar) and galactose (the sugar found in milk).
Simple sugars are used as ingredients in candy, ice cream, cookies and other sweets. Simple sugars can also lead to increased insulin levels and spikes, which may lead to our insulin levels being unregulated in the body. Insulin is a hormone released by the pancreas following a meal, and when present at elevated levels in the body, it can trigger sugar cravings and promote fat storage!
Complex Carbohydrates
Complex carbohydrates are chains of three or more single sugar molecules linked together. Long chains of sugar molecules are called starches and they serve as the storage form of energy in plants. Branched complex carbohydrates called cellulose form the structural components that give plants their shape. Branched complex carbohydrates are an excellent source of dietary fibre and help to maintain healthy bowels! Complex carbohydrates are digested at a slower rate in our bodies, therefore they do not result in increased levels of circulating insulin.
Complex Carbohydrates in the Diet
Dietary sources of complex carbohydrates include fruits such as apples, grapefruit, pears, and strawberries. Green leafy vegetables such as spinach and broccoli are excellent sources of complex carbohydrates. Beans, lentils, nuts, and seeds are all complex carbohydrates and great additions to a meal! Whole grains such as buckwheat, oatmeal and spelt are also good sources of complex carbohydrates and can easily be found in multigrain breads!
