Karbohidrat Kompleks dan Sederhana, Ini Bedanya

Karbohidrat Kompleks dan Sederhana, Ini Bedanya

Daftar Isi

Bagikan :


Jika Anda mengenal ada lemak baik vs lemak jahat, kolesterol baik vs kolesterol jahat, perkenalkan juga karbohidrat baik vs karbohidrat jahat.

Sebenarnya lebih tepat menyebutnya karbohidrat kompleks dan karbohidrat sederhana, karena keduanya sama-sama dibutuhkan tubuh dan memberikan manfaat yang berbeda. Karbohidrat dibutuhkan oleh tubuh sebagai sumber energi. Karbohidrat sering dituduh sebagai penyebab kegemukan, padahal itu tidak sepenuhnya benar. Anda hanya perlu tahu mana karbohidrat yang perlu dipilih dan tidak.

Inilah perbedaan karbohidrat kompleks dan karbohidrat sederhana, seperti dilansir Verywellfit.

Karbohidrat kompleks

Disebut karbohidrat kompleks karena kandungan polisakarida di dalamnya. Artinya karbohidrat ini mengandung setidaknya tiga molekul glukosa. Karbohidrat ini tinggi kandungan serat, vitamin, mineral, antioksidan dan prebiotik. Saat masuk ke tubuh, butuh waktu yang lama untuk mencernanya sehingga energi dilepas perlahan.

Karbohidrat kompleks ideal untuk dikonsumsi penderita diabetes karena tidak meningkatkan gula darah secara drastis. Kandungan serat di dalamnya juga dapat membantu mengontrol kolesterol.

Karbohidrat kompleks bisa Anda temukan lewat buah-buahan, sayur-sayuran, kacang-kacangan, gandum utuh, jagung, dan sereal.

Karbohidrat sederhana

Karbohidrat sederhana mengandung dua molekul glukosa yang terdiri dari monosakarida dan disakarida. Karbohidrat jenis ini tinggi kandungan gula dan dicerna sangat cepat di dalam tubuh.

Karena proses cernanya yang cepat, karbohidrat sederhana cenderung meningkatkan gula darah di dalam tubuh. Contoh karbohidrat sederhana seperti, nasi, gula, minuman bersoda, tepung, susu, jus buah, biskuit, kue, roti.

Dilansir Healthline, berikut adalah contoh karbohidrat sederhana yang sebaiknya Anda hindari:

Minuman bersoda

Menyegarkan memang, namun minuman bersoda tinggi kandungan gulanya. Ingin mencari kesegaran yang sama, beralihlah ke segelas sari jeruk lemon.

Kue kering

Aneka kue kering memang seringkali menggoda selera, namun batasi pengonsumsiannya karena kandungan gula di dalamnya berlipat-lipat jumlahnya.

Jus buah kotak

Selalu baca label di balik kemasan sebelum minum jus, dan Anda akan segera tahu berapa banyak gula yang terkandung di dalamnya. Jus rumahan jauh lebih sehat dibanding jus di dalam kotak agar Anda bisa mengontrol berapa banyak gula yang digunakan di dalamnya.

Roti putih

Dibuat dari tepung yang kaya serat dan vitamin, namun roti ini mengandung zat aditif yang sebaiknya Anda hindari untuk dimakan.

Snack kemasan

Entah itu granola bars, permen, pretzel, atau biskuit, boleh dimakan selama porsinya tidak berlebihan. Kandungan karbohidrat sederhana di dalamnya membuat gula darah di dalam tubuh cepat naik. Mengonsumsi beberapa keping saja kalorinya bisa sama dengan sepiring nasi lengkap dengan lauknya.

Ingin menurunkan berat badan? Batasi konsumsi karbohidrat sederhana dan pilihlah karbohidrat kompleks sebagai sumber energi Anda.

 

Writer: Agatha

Edited By: dr. Ayu Munawaroh

Last Updated: 13-Sep-2021

 

Sumber:

  1. Cherney K. Simple Carbohydrates vs. Complex Carbohydrates (2020). Available from: https://www.healthline.com/health/food-nutrition/simple-carbohydrates-complex-carbohydrates#carbs-to-avoid.
  2. Leal D. Differences Between Good vs. Bad Carbohydrates (2021). Available from: https://www.verywellfit.com/good-and-bad-carbohydrates-3121405.
Tags : karbohidrat kompleks karbohidrat sederhana

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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      Backtrace
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      Backtrace
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