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Carbohydrates are an important source of energy, but they don’t all affect the body the same way. There are differences between simple and complex carbohydrates that are good to know about when endeavoring to lose weight.
Carbohydrates have gotten a bad reputation, especially with the popularity of low-carb and ketogenic diets. They’re more than just “good” or “bad.”
Carbohydrates are one of the body’s three main macronutrients, along with protein and fat, and they’re necessary for providing energy for your brain, muscles, and other organs. You can’t live without carbs.
Rather than using qualifying labels (e.g., good or bad), look at the quality of carbohydrates, how processed they are, and the nutrients they provide. Carbohydrates rich in fiber, vitamins, and minerals are supportive in a number of ways, and limiting refined carbohydrates may reduce the risk of certain chronic diseases.
Simple vs. Complex
Carbohydrates are in most foods, and your body breaks them down into glucose, which is used as a primary source of energy. They’re grouped into two categories:
- Complex carbohydrates are longer chains of sugar molecules and are mostly found in whole, minimally processed foods.
- Simple carbohydrates, which are made up of one or two sugar molecules that break down easily, are digested more quickly. Some simple carbohydrates occur naturally in foods like fruit and milk, and others are added during food processing in foods like candy, pastries, canned goods, sugar-sweetened beverages, and ultra-processed items.
The carbohydrates that people benefit most from are the complex ones found in whole grains and produce. They provide fiber, and that slows digestion, makes you feel fuller longer, helps regulate blood sugar levels, and are instrumental in a healthy digestive tract.
Highly refined carbs, on the other hand, don’t have as much fiber or nutrients because they’ve been removed during the refining process. That includes white bread, crackers, sugary cereals, cookies, and a lot of other snack items. They digest more quickly than complex carbs and cause larger spikes and drops in blood sugar.
“Bad” vs. “Good”
What we think of as “bad” carbs are the refined, or simple, carbohydrates – they’re considered “energy-dense” but “nutrient-poor.” Without fiber to slow digestion, refined carbohydrates are broken down into glucose quickly, causing blood sugar levels to spike. Your body responds by releasing insulin to move glucose into cells and moderate blood sugar levels. Not only can it leave you feeling hungry again sooner, but frequent blood sugar and insulin spikes create insulin resistance over time, which can lead to type 2 diabetes. Regularly consuming simple, refined carbs also increases the risk of obesity, heart disease, and other chronic health conditions.
The complex carbohydrates found in most whole foods are better for heart health, provide steady energy throughout the day, promote healthy digestion and cholesterol levels, and do more to help with weight management. On nutrition labels, look for a higher fiber-to-sugar ratio and pay attention to serving size.
Don’t Cut Too Much Out
You want to consume more complex carbs than simple ones, but eliminating them altogether probably isn’t a great idea unless your healthcare provider recommends it for a specific medical reason. Otherwise, they should be showing up as part of a balanced diet.
Instead of thinking in terms of “good” versus “bad,” discover more about your food:
- Is this food minimally processed?
- Does it contain fiber?
- Does it provide vitamins and/or minerals?
- Is it good for me, and does it meet my health goals?
Eating foods that are closer to their natural state is better for you – as in an actual strawberry as opposed to strawberry jelly, for example. Both have carbs, but the strawberry has more fiber and complex carbs than the strawberry jelly, which has had refined sugar added. You need carbs; you just need the complex ones more!
If you’re cleaning up your diet and it feels too restrictive to quit some favorite foods cold turkey, focus on making small changes over time – give yourself windows of opportunity. Diets that are too restrictive are not sustainable and can undo the good habits you’re aiming for. Swapping white bread for whole grain bread, choosing fresh vegetables instead of chips, eating fruit to satisfy a sweet tooth instead of candy, or replacing sugary beverages with herbal tea are small changes that will start to add up.
The healthiest eating pattern is one that is balanced, enjoyable, and sustainable.
Our team at SAMPA is dedicated to helping people safely manage weight loss and find strategies that meet their long-term health goals. Healthy eating is just one part of improving your overall health. If you’re struggling with obesity, weight-related medical conditions, or have questions about surgical treatment options, our board-certified clinicians are here with answers. Contact our office to schedule a consultation.
