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