Simple vs Complex Carbs
Carbohydrates are a widely discussed topic - but do we really know the ins and outs?
2 terms you may hear often are simple and complex carbohydrates, so we’re going to dive into what these really mean…
Simple Carbs
Simple carbs are named so because they literally are simple! They are made up of only one or two sugar molecules and are very easily digested through the body.
Due to this rapid digestion they provide rapid bursts of energy and pikes in blood sugar levels.
Fun Fact!
You will see athletes using simple carbs as part of their fuelling strategy when they need to replenish energy stores!
However, simple carbs provide very little nutritional value and are often referred to as ‘empty calories’ so it’s better to keep the quantity lower than complex carbs.
Some examples of simple carbs include:
Sweets and Candy
Fruit Juices
Fruits such as bananas (natural sugars)
Honey
It’s important to note that this doesn’t mean you shouldn't include thigs like whole fruit as part of your diet, just to be aware that they are higher in sugar.
Complex Carbs
Complex carbs are named so bnecause their structure is more complex, often consisting of 3 or more suagr moelcules in each chain.
This means they are broken down slowly and provide a steady and sustained release of energy - perfect for if you are heading out on a walk/run or even to the gym.
Complex carbs are generally more nutrient dense and also contain a higher fibre content meaning that they support our digestion better than simple carbs.
Some examples of complex carbs include:
wholegrains such as rice / pasta / oats
sweet potatoes and not starchy veg
legumes such as beans / lentils / pulses
To summarise, both simple and complex carbs play a role in our daily diet, however it’s recommended to look at increasing your intake of complex over simple as generally they are more nutrient dense and will aid digestion.
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