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Complex vs. Simple Carbs
There has been much argument about what kind and how much carbs we should take in a day if we lead an active life doing sports that challenge the strength and power of endurance of our body. No matter what you have been told, remember that humans need protein, carbohydrates and fats to live a healthy life and all three should be included in certain amounts in our diet, whether we work strenuously or not. The amounts necessary depend on the type of activity we are involved in and our constitution.
According to their chemical structure and consequently to how long they take to digest and absorb, carbohydrates are divided into two main categories: simple and complex carbohydrates.
Simple carbohydrates are made of one or two sugars and include white and brown sugar, syrup, fruit juice, honey and molasses. They are absorbed by the body almost as quickly as they melt in your mouth. This category of carbohydrates also includes: fruit, milk and yoghourt. Such foods are perfect sources of simple carbs. They contain refined sugar but not many essential vitamins or minerals.
Complex carbohydrates contain three or more sugars and also fibre, vitamins and minerals. Whole grain beads, brown rice, some vegetables like broccoli or legumes such as kidney beans and chick peas are important sources of complex carbs.
When you ingest simple carbs, the sugar rushes immediately into your bloodstream and that is why you instantly feel a rush of energy. Before long, the pancreas will start producing more insulin to remove any excess of sugar from your body. Thus, your blood sugar level will become low and you will get the feeling that you need more. In this way, a sugar craving cycle begins. As this cycle continues and the pancreas produces more insulin, it will also reduce its production of glucagon. This hormone is very important to fitness goals because it is the only hormone that helps stored body fat to be released. Thus, the intake of simple carbs hinders the process of reducing body fat considerably, which is why it is not recommended to those who are willing to lose fat.
On the other hand, healthy complex carbs that have not been modified in the lab are broken down into glucose and glycogen and used as fuel or stored into your muscles and liver. With the energy that you have accumulated you can function properly and keep up your fitness goals.
In turn, complex carbs may be divided into two more categories: starchy and fibrous. Starchy carbohydrates can be found in foods like brown rice, oatmeal, brown pasta, whole grains, baked and sweet potatoes. Fibrous carbs include: broccoli, spinach, cauliflower, asparagus, peppers, onions, mushrooms and different dark green leafy vegetables.
The consumption of simple carbohydrates should be reduced and more complex carbs, both starchy and fibrous, should be included in your diet if you want to be fit and your body to function properly and be able to support your sports routine.
