Comparing complex and simple carbohydrates

Probably, every person interested in their health and figure knows that it is very important to control the ratio of proteins, fats and carbohydrates in the diet. Only in this case, you can save or improve your forms.

But as soon as you start to understand the diet more deeply, it turns out that everything is not so simple. Nutrients differ in speed of action, effect, metabolism, and other parameters. For example, the same carbohydrates exist in the form of simple and complex. And this is also very important to take into account in diet planning.

Let’s figure out how complex carbohydrates differ from simple ones and how to properly plan your diet.

What are carbohydrates in general and what are they for

Carbohydrates are organic substances based on carbon (which, in principle, is clear from the name). They are one of the most important compounds necessary for the existence of life on earth. Absolutely all living cells, regardless of their origin — plant, animal, fungal or bacterial — contain carbohydrates.

And most of them are in plants. Up to 80% of the dry mass of «greens» consists of carbohydrates. The maximum amount of these substances is concentrated in the «fruit» parts of the plant, including the fruits themselves, vegetables, root crops, seeds, grains, and so on.

This is due to the fact that carbohydrates are sources of energy for life. During metabolism, they break down, turning into simple substances, which are later needed to start all metabolic processes inside the cells. Without carbohydrates, people would physically be unable to live, and with a reduced amount of these nutrients, we feel weak, tired and lethargic. And not only muscular, but also psychological.

The human brain also works thanks to carbohydrates. Going on a low-carb diet can soon make you feel… well, not very smart. In addition, mental fatigue will increase, and emotions will become less vivid. Such a restriction of the diet can even lead to depressive states!

Thus, the body needs carbohydrates without fail. And plant foods are the best source of them. That’s just a carbohydrate carbohydrate strife.

There are two types of these substances — simple and complex. And, as the name implies, they differ in the structures of their molecules. The former contain a relatively small number of atoms and bonds, while the latter contain a large number. For example, D-glucose, a simple carbohydrate, has 24 atoms. And glycogen — complex — is about 210.

But the difference lies not only in the number of atoms, but also in the effect on the body. And also in taste.

simple carbohydrates

Simple carbohydrates, also called “fast” carbohydrates, are basically various sugars. They are characterized by almost instant absorption. That is, they enter the bloodstream soon after ingestion — in some cases as early as 20 minutes — and also have a tonic effect.

The tonic effect is due to the fact that these substances increase blood sugar levels. Once digested, they “awaken”, energize and improve stamina.

However, rapid assimilation leads to the same rapid disintegration. After a couple of hours, they are completely metabolized, as a result of which the tonic effect disappears.

The second problem with fast carbohydrates is that the body needs to absorb them somehow. This can happen in two ways. The first is to fully develop them, that is, spend them on physical activity. The second is to put aside «in reserve» in the form of accumulations of adipose tissue.

Fast carbohydrates do lead to obesity, but only with a sedentary lifestyle. The body, receiving a supply of energy, must use it. Usually it is spent on physical activity — walking, exercising, just any movement. If the energy has nowhere to go, it is metabolized and accumulated in fat cells. Actually, that is why when playing sports, fat is burned.

In general, simple carbohydrates are characterized as follows:

1. They are quickly digested. On average, they begin to be processed by the body within 20 minutes after ingestion, but the actual speed depends on the individual body traits;

2. Are quickly processed. Within a couple of hours after taking them, they should be completely used up. Or in the form of actual energy spent on physical or mental activity, or in the form of reserves from the deposits of adipose tissue;

3. They have a tonic and psychostimulating effect. In addition, they improve mood, as they directly affect the pleasure centers in the brain;

4. The downside of fast carbs is that they can cause obesity or high blood sugar when taken in excess on a regular basis. In addition, with constant use, they cause something akin to addiction — with the rejection of these substances, a drop in vital, psycho-emotional and physical tone is observed.

However, the negative side effects of fast carbohydrates occur only with excessive and regular use. In a healthy person, from a piece of cake, kilograms of fat on the sides will not grow, no matter how much one wants. After all, the body always needs energy, even if it is at rest — no one has yet canceled breathing and mental activity.

But it is important to strike a balance and consume simple carbohydrates only when necessary — and when there is an opportunity to compensate for the increase in sugar levels in the body with exercise.

Fast carbohydrates include:

1. 
   glucose and fructose — monosaccharides of plant origin. Found in fruits, berries, seeds, leaves and stems of plants;

2. 
   Galactose is a monosaccharide of animal origin. Found in milk and dairy products;

3. 
   Sucrose and maltose plant disaccharides. Composed of glucose and fructose. Characterized by a pronounced sweet taste;

4. 
   Lactose — animal saccharide. Consists of galactose and glucose. Contained in milk.

Sugar, in the vast majority of cases, is a combination of glucose and fructose. That is, in fact, a simple carbohydrate. And therefore, all sweet foods contain a large amount of these substances.

Fast carbohydrates are contained not only in sweets. They can be found in almost all plant foods, including cereals and cereals, pasta, pastries, or even salads.

Thus, it cannot be unequivocally said that simple carbohydrates are harmful or beneficial. They are important for people who engage in active physical or mental activity, but it is extremely important to use them in moderation or irregularly.

Sources of simple carbohydrates include baked goods and pasta, any foods with sugar, glucose or fructose in their composition, dishes from overly processed fruits and vegetables.

Complex carbohydrates

Complex carbs work a little differently than simple carbs. Due to the larger scale structure of their molecules, the digestion and absorption of these substances is much slower. Thanks to this, they are absorbed by the body «gradually», and there are no problems with the accumulation of energy in the form of body fat.

But to cheer up, having breakfast with potatoes or corn, will not work. On the contrary, they will metabolize extremely slowly, not energizing, but feeding it as needed.

As a result, many diets and diets aimed at losing weight involve the use of complex carbohydrates, and not simple ones. At the same time, such a refusal does not lead to a decrease in vitality, since the energy sources do not disappear anywhere. Unless their «power» becomes somewhat less — but the duration of the action increases.

They also do not lead to an increase in blood sugar levels. Of course, most of these substances contain a glucose residue, but in minimal quantities. That is why foods that contain mostly complex carbohydrates are unsweetened.

In general, complex carbohydrates are characterized as follows:

1. Slowly digested. Until the digestive system «gets» to the glucose residue, it can take up to several hours. At the same time, during all this time, they feed the body a little with energy;

2. Slowly stop working. It may take up to half a day for the full assimilation of these substances. Therefore, by the way, they also slightly dull the feeling of hunger, unless, of course, it is aggravated by any external factors;

3. They do not have an additional tonic effect. They feed the body gradually, being, in fact, a means of life support. But at the same time, these substances are of little use if you want to wake up, cheer up or prepare for exhausting physical or mental activities;

4. Difficult to digest. The digestive system needs to expend quite a lot of «effort» on their processing. That is why, in some people with functional digestive disorders, consuming them in excessive amounts can cause constipation.

It is also worth noting that some complex carbohydrates are not completely digested. The rest is not absorbed by the body and therefore is excreted from it naturally. In most cases, this has a positive effect on the digestive system, but in some situations it can lead to an exacerbation of its functional disorders.

Complex carbohydrates include:

1. 
   Starch. A plant polysaccharide containing amylopectin. It is found in potatoes, corn, some grains and legumes. It is the main «storage of energy» in plants;

2. 
   Glycogen. A polysaccharide that is most commonly found in animal products. It consists of glucose residues and is rapidly metabolized if necessary. Adipose tissue is made up of recycled glycogen, which is then decomposed back into its «pure» form;

3. 
   Fiber and other non-starch polysaccharides. The body is not fully absorbed, but necessary for the normal functioning of the digestive system. In particular, they are responsible for the microflora and intestinal motility. They are found in vegetables, fruits and grains of cereals.

Even indigestible polysaccharides are necessary for a person. Regular consumption of vegetables and fruits is a guarantee of normal digestion.

So, let’s sum up.

In general, complex carbohydrates are not a panacea. They are useful, yes. But it cannot be said that by eating only them, you can lose weight or somehow improve your well-being. It is desirable that most of the carbohydrates in the diet are complex, and the smaller part is simple.

Sources of complex carbohydrates are unprocessed cereals (oatmeal, buckwheat, millet, wheat), legumes, vegetables with a high content of starch, root vegetables, other fruits, vegetables and berries in an unprocessed or minimally processed form.

Product refining

If you remove fiber (fiber) from complex carbohydrates, you get a residue that is similar to simple carbohydrates. And not only along the path of metabolism, but also energy value. This process is called refining.

So, refined products are corn syrup, white flour, processed (not freshly squeezed, but, for example, restored) fruit juice and much more. Therefore, the carbohydrates included in the mass of these «dishes» are «fast». Of course, white bread, pasta and similar prepared foods are also refined.

Comparison

So, simple carbohydrates are sources of fast energy with a side effect in the form of obesity with insufficient physical activity, and complex carbohydrates are “accumulators” that share their energy with the body very gradually.

But the difference between these substances is not limited to this.

Especially simple carbohydrates are useful when consumed before increased activity — for example, shortly before physical activity or mental work. But it is desirable that complex ones prevail in the daily diet.