Examples of simple and
complex carbohydrates
Many health experts
recommend cutting down or eliminating sugar and other
simple carbohydrates, and increasing
the servings of complex carbohydrates
in the diet.
Yes, some carbohydrates are
actually good for you. |
|
Carbohydrates are necessary to your health,
because every cell in your body uses them for energy. In
fact, your brain can only use carbohydrates for energy.
Unfortunately, over-consumption of sugar and other highly
refined carbohydrates has been associated with a higher
incidence of diabetes, cardiovascular disease, and even
breast cancer. According to the World Health Organization,
sugars and other simple carbohydrates are a leading factor
in the worldwide obesity epidemic.
With the popularity of low-carb diets, many people
are afraid to eat any carbohydrates, but it is important to
distinguish between the health-robbing effects of simple sugars
and other carbs, and the health-giving properties of complex
carbohydrates.
Complex carbohydrates are high-fiber foods, which
improve your digestion. They help stabilize the blood sugar,
keep your energy at an even level, and help you feel satisfied
longer after your meal.
In contrast, sugar and other simple carbohydrates
can alter your mood, lead to cravings and compulsive eating,
cause wide swings in your blood-sugar levels, and cause weight
gain in most people. In addition, a high consumption of sugar
can lead to uncomfortable withdrawal symptoms when you finally
decide to improve your diet and forgo the sweets.
Examples: simple and complex carbohydrates
The healthiest foods are high in fiber, and contain
complex carbohydrates along with many other vitamins, minerals
and phytochemicals. They will also contain other nutrients,
such as protein and fats, in moderation. These foods will not
be highly refined.
Some examples of healthy foods containing
complex carbohydrates are:
| Spinach |
Whole Barley |
Grapefruit |
| Turnip Greens |
Buckwheat |
Apples |
| Lettuce |
Buckwheat bread |
Prunes |
| Water Cress |
Oat bran bread |
Apricots, Dried |
| Zucchini |
Oatmeal |
Pears |
| Asparagus |
Oat bran cereal |
Plums |
| Artichokes |
Museli |
Strawberries |
| Okra |
Wild rice |
Oranges |
| Cabbage |
Brown rice |
Yams |
| Celery |
Multi-grain bread |
Carrots |
| Cucumbers |
Pinto beans |
Potatoes |
| Dill Pickles |
Yogurt, low fat |
Soybeans |
| Radishes |
Skim milk |
Lentils |
| Broccoli |
Navy beans |
Garbanzo beans |
| Brussels Sprouts |
Cauliflower |
Kidney beans |
| Eggplant |
Soy milk |
Lentils |
| Onions |
Whole meal spelt bread |
Split peas |
| Tomatoes |
|
|
Simple carbohydrates are more refined, are usually
found in foods with fewer nutrients, and tend to be less satisfying
and more fattening.
Some examples of foods containing simple
carbohydrates are:
| Table sugar |
| Corn syrup |
| Fruit juice |
| Candy |
| Cake |
| Bread made with white flour |
| Pasta made with white flour |
| Soda pop, such as Coke®, Pepsi®, Mountain Dew®,
etc. |
| Candy |
| All baked goods made with white flour |
| Most packaged cereals |
If you are trying to eliminate simple sugars and
carbohydrates from your diet, but you don't want to refer to
a list all the time, here are some suggestions:
Read the labels. If the label
lists sugar, sucrose, fructose, corn syrup, white or "wheat"
flour, they contain simple carbohydrates. If these ingredients
are at the top of the list, they may contain mostly simple carbohydrates,
and little else. They should be avoided.
Look for foods that have not been highly
processed or refined. Choose a piece of fruit instead
of fruit juice, which is very high in naturally occurring simple
sugars. Choose whole grain breads instead of white bread. Choose
whole grain oatmeal instead of packaged cold cereals.
The closer you get to nature, the closer you get
to health.
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