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What are carbohydrates? Sugars, starches, fructose, sucrose, lactose, glucose, dextrose, waxy maise starch, corn starch, oatmeal, pasta, bread, oranges, apples, grapes, chicken, beef, turkey........... carbohydrates are found is just about anything. However, most of the world refers to sugars and starches when talking about carbohydrates. Some are simple carbohydrates and some are referred to as complex carbohydrates. What is the difference? Check out the carbohydrate telephone.
Take 2 cans, a piece of string and pull the string tight between the cans. Talk into one end and the person on the other end can hear you. Simple, effective, but only for short distances, not very durable and won't last long with use. This is the perfect example of a simple carbohydrate.
White sugar, brown sugar, icing sugar, glucose, dextrose, fructose (found in fruit), maltodextrin, white rice, white bread, cookies, candies, soda pop and ice cream are all full of simple carbohydrates. They give fast energy, are easy to get, very cheap, effective for short bursts of energy, but not durable just like the tin can telephone. These types of carbohydrates do not typically keep blood sugar levels stable. Are they bad for you? NO
When you use them properly in your nutritional plan, they can be beneficial. Take too many and you get the "sugar rush" and the "crash" afterwards. You feel tired and blah! They are easily stored if you consume too many (fat gain).
Now, take apart your cellular phone. How much energy does it take? You have to remove the cover, take out the sim card, battery, antenna, led's, wires and all the little doohickeys that are in there. Takes a lot of time and energy! This is a great way to describe complex carbohydrates. These should be the bulk of your carbohydrate intake every day.
Complex carbohydrates supply our body with a constant supply of energy and require more energy from the body to break apart. We don't usually store it as fat as easily and foods with complex carbohydrates often have more vitamins and minerals than simple carbohydrates.
Sweet potatoes (yams), whole grain bread, whole grain pasta, quinoa, brown rice, steel cut oats, oatmeal, bran, cream of wheat type cereals, are all great sources of complex carbohydrates. Many also have protein and good fats.
The only time that is a good time to eat simple carbs is if you are having a cheat meal to stay sane, or you are having your post-workout meal. At this time your body needs the simple carbs to replenish blood sugar and muscle glycogen.
Complex carbs can be eaten anytime and especially before your workout to give you energy. Shoot for 200-300g of complex carbs a day for an active person. Shoot for 100g of protein and 40-60g of good fats!
Live life, enjoy food and have fun with it!
A.J. McAlendin
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