Simple Vs. Complex Carbohydrates

Carbohydrates are one of the main dietary components or macronutrients in our diet (the other two are protein and fat). The carbohydrate family includes sugars (honey and table sugar), starches (potatoes and corn) and fiber (the indigestible part of a plant).

Most people should get between 40% and 60% of total calories from carbohydrates. Carbohydrates are important because they provide energy for the body, especially the brain and the nervous system. Carbohydrate foods also provide fiber, vitamins and minerals and skimping on carbohydrates can mean missing out on these and other important nutrients.

Carbohydrates are classified into two categories, simple and complex. The difference depends on the chemical structure and how quickly the sugar is digested and absorbed in the body.

Simple carbohydrates are often the carbohydrates found in refined foods like the high fructose corn syrup in soda and the sugar in jelly beans. Simple carbohydrates are often called "empty calories" and can lead to weight gain. Also, many refined foods such as white flour, sugar and white rice may lack B vitamins, minerals fiber and other important nutrients.

Not all simple carbohydrates are in processed foods. Sources of simple carbohydrates that also contain vitamins and minerals occur naturally in:
• Fruit
• Milk and milk products
• Vegetables

The best sources of carbohydrates are from complex carbohydrates, often referred to as "starchy" foods, include:
• Legumes
• Starchy vegetables
• Whole-grain breads and cereals

Complex carbohydrates are the most healthful source of carbohydrates. These foods are chock full of fiber, vitamins, minerals and phytonutrients and should make up the basis of a healthful diet