Complex Vs. Simple Carbs
The confusion lies in the type of carbohydrate we should consume. The biggest fear I hear from clients is that carbs will make them gain weight. Certain carbs, specifically simple carbs will cause weight gain and increase our risk for diabetes and heart disease. Simple carbs are considered simple sugars as apposed to complex carbs which are more starches. Knowing the difference between "good" and "bad" carbs will help you prevent gaining body fat and will increase nutrient dense calories you consume.
Complex "Good" Carbs
Healthy carbs or complex carbs are high in fiber. These carbs slow digestion which help keep you feeling full longer and stabilize blood sugar. They also burn slower giving you sustained energy. Plant based foods tend to be comprised more of complex carbs and fiber. Good sources of complex or good carbs include; vegetables, fruit, beans and whole grains. Whole grains are foods such as brown and wild rice, oatmeal, rolled oats, quinoa, buckwheat, bulger, whole grain barley, whole rye, and whole wheat. Foods that are considered whole grain will have the term "whole" before the word grain and is usually listed as either the first or second ingredient.
Simple "Bad" Carbs
Unhealthy carbs or simple carbs are the ones you should avoid. These carbs are found in processed and refined foods. During the processing, the fiber and other nutrients are altered or removed to improve shelf life. The foods generally include higher sugar content as well for flavour. This causes the food to be processed by the digestive system fast which causes blood sugar levels to spike and then drop rapidly. This will create a sensation of hunger which then usually leads to consuming more calories. Simple carbs are usually "white" I tell clients to avoid white food other than cauliflower. White rice, white pasta, white bread are all examples of simple carbs. Various sugars that end with "ose" such as sucrose, lactose, glucose etc as well as syrups tend to be high in simple carbohydrates and low in fiber. Fruit, while it contains fructose are also higher in fiber which binds to the sugar molecules and helps to flush them through the digestive system.
Look at nutrition and ingredient labels to identify the bad carbs in your foods. Refined grains can be listed as enriched flour, wheat flour, stoned wheat, cracked wheat, 100% wheat, and multigrain. Added sugars may be listed as high fructose corn syrup, white or brown sugar, corn syrup, corn syrup solids, molasses, honey, maple syrup, malt syrup, pancake syrup, fructose sweetener, liquid fructose, anhydrous dextrose, and crystal dextrose.
I usually recommend 25-35 grams of fiber and anywhere from 40-65% carbs depending on your fitness goals. One gram of carbohydrate contains 4 calories. Adults should get 25-35 grams of fiber per day. When you choose foods that are high in fiber, you are getting good carbs at the same time. To determine how many grams and how many calories you should allocate to carbohydrate intake, use the following calculation;
If you are consuming approximately 2000 calories per day and wanted to consume approximately 45% of your calories as complex carbs...
2000 calories x 0.45 = 900 calories
900 calories divided by 4 (4 calories = 1 gram of carb) =225 grams
Therefore, you would try to consume around 900 calories or 225 grams of your daily nutrient intake in complex carbs.
*Feel free to contact me and I will be pleased to help figure out your ideal carbohydrate, protein and fat percentage and calorie breakdown for each day.
**Always consult with your physician and Registered Dietician for a detailed nutrition program.