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Simple Vs Complex Carbs

Before getting  to the topic, lets first understand the composition of Carbohydrates (Carbs or Saccharides). These are made up of molecules of Carbon, Oxygen and Hydrogen.

And they typically have (upto) 3 elements, Sugars, Starch and Cellulose. Based on the number of Sugar molecules, and on the  rate of absorption in the blood the  carbs are classified as:

 Mono – SaccharideDi- SaccharidesOligo-SaccharidesPoly-Saccharides
# Sugar Molecules123-1010+ (Long Chain)
Fast AbsorbingGlucose: (Mango, Grapes, Banana, Chikoo)Maltose:  Malt based foods, Maltodextrine Sucrose: Table Sugar, Jaggery, Honey  Amylopectin Starch: Polished / Refined Grains, Corn, Potato, Tapioca 
Slow AbsorbingFructose: (Berries, Apple, Pear, Gauva, Orange)Lactose: Milk and Dairy Products   Dals, Pulses, Legumes, Sprouts, Seeds, Nuts  Amylose Starch: Whole Grains, Green Veggies, Soluble Fibers: Found in Grains, Legumes, Fruits Insoluble Fibers:     Found in Veggies, Beans, Skins of Veggies and Fruits.

Marked in Maroon Color are Fast Absorbed carbs (Simple Carbs) as:

  • These either have lower number of molecules (Glucose, Maltose, Sucrose etc.) or
  • Have minimal fibers (Amylopectin Starch) , or
  • Have less number of fats (Lactose)
  • Also they mostly contain form(s) of Sugar, with Starch sometimes but mostly no Cellulose and Fibers.
  • Hence they are broken down easily and very quickly are absorbed in the blood, which is an instant source of energy but can prove quite harmful

If these types of carbs are consumed, it triggers huge spike in BSL (Blood Sugar Level) and subsequently Insulin for controlling  this elevated BSL. This vicious cycle continues leading to metabolic disorders like Insuline Resistance which can then get converted to Type 2 Diabetes, Higher BP, imbalanced Thyroid and Cholesterol etc.

Marked in Blue color are Slow Absorbed carbs (Complex Carbs) as:

  • They either have more Fibers (in most cases) or
  • Fats (in case of Lactose).
  • They have higher amount of Cellulose (in case of Veggies)
  • Hence are take  longer to digest and thus absorbed in the blood over a period of time providing more prolonged energy, regulating the BSL real well.

As they are absorbed slowly, their impact on BSL and Insulin is minimal.

However we’ll have to look at the impact on BSL & Insulin , when:

  • Either of these carbs (Fast or Slow absorbing) are consumed in a limited or excess manner.  This is calculated using 2 measures called as 1) the Glycemic Index (GI) and 2) Glycemic Load (GL)
  • The way in which these carbs are cooked.

Both of these and more, we’ll understand in the next article.

Stay Tuned  🏋

“A fit, healthy body—that is the best fashion statement” ― Jess C Scott

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