Nutrition: Simple vs. complex carbohydrates

Updated On Jan 13, 2022

Simple carbohydrates

  • Made up of shorter chains, and therefore quicker to digest 
  • Produce a spike in blood glucose 
  • Fruits and vegetables are simple carbohydrates but are rich in micronutrients (vitamins, minerals) and contain dietary fibre 
  • Milk and milk products contain lactose which is a simple carbohydrate but are rich in protein, calcium and vitamin D
  • Avoid simple carbohydrates in processed foods (e.g. candy, sugary drinks, syrups, table sugar, fruit juice concentrate)

Complex carbohydrates

  • Contain longer chains of sugar molecules than simple carbohydrates 
  • Made up of longer chains, and therefore they take longer to break down 
  • Provide more lasting energy than simple carbohydrates 
  • Takes longer to digest 
  • More stable source of energy 
  • Whole grain foods contain a layer of bran and germ – provide fibre, vitamin B and E, phytochemicals and fats 
  • Reduce the risk of chronic health conditions 
  • Other examples include brown rice, barley, buckwheat, bulgur wheat, oats, wild rice, spelt, vegetables, legumes and nuts
  • Avoid refined grains such as white flour, degermed cornmeal, white bread and white rice

 


References:

https://www.medicalnewstoday.com/articles/325171#summary