Today we are going to look at simple carbohydrates vs. complex carbohydrates.

First, let’s understand what’s a carbohydrate:

Carbohydrates are the primary macronutrient that powers our body; They are the fuel that allows our body to carry out all its daily functions and help maintain the proper functioning of the central nervous system, the kidneys brain and the muscles, including the heart.

Now, there are two types of carbohydrates: simple and complex. Let’s see the difference between one and the other.

Simple

These carbs are rapidly digested and have a high glycemic load, which significantly stimulates the production of insulin. Among this type of carbohydrate are fructose and glucose, components responsible for sweetening many products that we get on the market. 

Although these simple sugars have a pleasant taste, we need to watch the amount we consume every day. Since they are rapidly absorbed, they generate higher responses from the hormone insulin, which stimulates appetite and favors fat deposits. 

This type of carbohydrate is present in refined sugar, honey, maple syrup, jams, jellies, and candy. Milk, fruits, and legumes also contain simple carbohydrates but distributed in more water.

However, although fruits are considered simple carbohydrates, they are good quality, natural, and provide fiber, vitamins, antioxidants, and minerals. You must include them daily in your diet, but always taking care of the portions.

Complexes

These are the carbs that are slowly digested and provide sustained energy. The body gradually uses the energy from this type of carbohydrates, and that is why they are slowly absorbed. They are present in grains such as wheat, oats, rye, barley, cornmeal, brown rice, quinoa and legumes, and derived foods: bread, cereals, rice, and pasta tortillas, etc.

We should prefer these carbohydrates before the simple ones because they do not stimulate insulin production to a great extent and provide more nutrients and vitamins. Try to consume them in the morning or close to your training hours, so that you can burn them as energy or absorb them at the muscular level as glycogen stores, instead of synthesizing them as fat.

It is extremely important to understand simple carbohydrates vs. complex carbohydrates. When choosing them, lean towards those sources that are of good quality so that you provide your body with sustained energy and all the nutrients it needs to be healthy and fit.