If you already know about good vs bad fats or good vs bad cholesterol, it helps to also learn about complex vs simple carbohydrates too.

A more accurate way to discuss carbs is by calling them complex and simple carbohydrates, because the body needs both and each carbohydrates offers different benefits. Carbohydrates are the primary energy source of the body. They are often blamed for weight gain, but that is not entirely correct. What matters is choosing which types carbohydrates you can eat more often and which one you have to limit its consumption.

Here are the differences between complex and simple carbohydrates, as reported by Verywell Fit.

Complex Carbohydrates

Complex carbohydrates are called “complex” because they contain polysaccharides, meaning they include at least three glucose units. These carbs are typically rich in fiber, vitamins, minerals, antioxidants, and prebiotics. They digest more slowly, so the energy is also released gradually.

Complex carbohydrates are a better choice for people with diabetes because they do not cause a sharp spike in blood sugar levels. Their fiber content can also help people to control their cholesterol levels.

You can find complex carbohydrates in fruits, vegetables, legumes, whole grains, corn, and cereals.

Simple Carbohydrates

Simple carbohydrates are made up of one or two sugar units, known as monosaccharides and disaccharides. They are higher in amount of simple sugars and are digested quickly.

Because they are absorbed rapidly, simple carbohydrates tend to raise blood sugar levels quickly. Examples include rice, table sugar, soda, refined flour, milk, fruit juice, biscuits, cakes, and bread.

As reported by Healthline, here are examples of simple carbohydrates you should avoid:

Sodas

Soda is refreshing, but it contains a lot of sugar. If you are looking for alternatives of fresh beverages, you can switch to a glass of lemon water.

Cookies

Cookies can be tempting, but keep the portions small if you eat them, because the sugar content can be several times higher than you expect.

Boxed Fruit Juice

Always read the label of the products before drinking them, so you can know the sugar content. Homemade juice is usually a better option because you can control how much sugar you eat.

White Bread

It is made from refined flour, this bread is often lower in fiber and vitamins and may contain additives you should limit.

Packaged Snacks

Granola bars, candy, pretzels, and cookies are fine occasionally, but avoid overeating these. Simple carbohydrates in these foods can cause a quick spike in blood sugar levels. Consumptions of a few small snacks can deliver calories comparable to a full plate of rice with sides.

Want to lose weight? Cut back on simple carbohydrates and choose complex carbohydrates as your main energy source.

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