Carbohydrates

Two forms-simple and complex.

Simple carbohydrates are one, two or three units of sugar linked together in single molecules.

Complex carbohydrates are made up of hundreds to thousands of sugar units linked together as a single molecule.

Simple simple carbohydrates taste sweet while complex carbohydrates do not.

Simple carbohydrates-sugars-monosaccharides (glucose, fructose, and galactose) and disaccharides sucrose (glucose plus fructose), lactose (glucose plus galactose), and maltose (glucose plus glucose).

The three main types of carbohydrates are sugars, starches, and fiber.

Carbohydrates are simple or complex based on their chemical makeup and what the body does with them.

Complex carbohydrates have a longer series of sugars which the body takes longer to break down.

With complex carbohydrates there will be lower amounts of sugars released at a more consistent rate.

Foods with complex carbohydrates also typically have more vitamins, fiber, and minerals than foods containing more simple carbohydrates.

Many foods contain one or more types of carbohydrates.

Some sugars are naturally occurring, such as those in fruits and in milk, while refined or processed sugars are often added to candies, baked goods, and soda.

Fruits and vegetables are excellent sources of essential vitamins and minerals necessary for good health, and they naturally contain simple carbohydrates composed of basic sugars.

The fiber in fruits and vegetables changes the way the body processes their sugars and slows down their digestion, making them a bit more like complex carbohydrates.

Added sugars can go by several different names: including brown sugar, corn sweetener, corn syrup, fructose, glucose, maltose, malt syrup, trehalose, sucrose, and honey

All nutrition labels must clearly identify the amount of added sugars per serving in the product, directly beneath the total sugar count.

Simple carbohydrates are composed of easy-to-digest, basic sugars, which can be an important source of energy.

Simple carbohydrates to limit in your diet include those found in:

Soda

Candy

Cookies

Pastries and desserts

Sweetened beverages, such as lemonade or iced tea

Energy drinks

Ice cream

High carbohydrate diets are associated with increased in both fasting and postprandial triglycerides concentrations.

High carbohydrate diets reduces HDL, increases insulin and glucose levels.

High fat, low carbohydrate diets decreased levels of palmitoleic acid, a biomarker for obesity, insulin resistance and heart disease.

High carbohydrate, low-fat diet increased levels of palmitoleic acid indicating that the majority of consumed carbohydrates are converted to fat rather than being burned off for fuel.

Increasing intake of carbohydrates is related to increased levels of fatty acids.

Complex carbohydrates are divided into high and low fiber groups.

High fiber carbohydrates are not digestible.

The higher in sugar a carbohydrate is, the lower in fiber, vitamins, and minerals, and the worse the food quality.

The digestive system breaks carbohydrates down into single sugar molecules that can cross into the blood system and converts most digestible carbohydrates into glucose, the universal energy source.

Complex carbohydrates must be digested by the enzyme amylase.

Conversion to sugar is reduced as the fat and acid content of food is increased.

Nutrient-dense complex carbs that are part of a healthy, balanced diet include:

Whole wheat breads, pastas, and flour,

Brown and wild rices,

Barley, Quinoa, Potatoes, Corn

Legumes, such as black beans, chickpeas, lentils, and others.

Low carbohydrate diets is associated with ketosis, constipation or diarrhea, headache, fatigue, halitosis, increased protein load to kidneys, that may alter acid balance, potentially increase mineral loss from bone stores and compromise bone integrity.

Whole grains, such as whole-wheat flour, quinoa, brown rice, barley, corn, and oats, among others, provide more nutrients than processed grains, such as white rice and breads, pasta, and baked goods made with white flour.