Carbohydrates are one of the essential nutrients in our diet, and their function is to provide us with the necessary energy for the body to perform its vital functions. Carbohydrates play a fundamental role in good physical and mental performance, digestion, the nervous system, and blood circulation.
These nutrients can be classified into simple and complex carbohydrates based on their chemical structure. In this FastlyHealarticle, we explain what simple carbohydrates are, also called simple sugars, and what foods you can find them.
Table of Contents
What are simple carbohydrates?
Simple carbohydrates are sugars with a simple chemical structure, one or two molecules. The body absorbs them quickly and immediately, increasing blood glucose levels at the same speed. It is considered that having a more straightforward composition, they have a lower nutritional value than complex carbohydrates, made up of three or more molecules. In short, this nutrient offers a quick energy intake but is of less quality.
When these carbohydrates are made up of a single molecule, they are called monosaccharides; in this group, we find glucose, fructose, galactose, and ribose. On the other hand, disaccharides are those formed by two molecules, and in this set, we mainly find sucrose, lactose, and maltose.
Natural and artificial simple carbohydrates
Simple carbohydrates can be found in some foods as healthy as fruit and juices, providing other very beneficial nutrients. However, most foods with simple carbohydrates are less recommended for our health; for example:
- Sugars or sweeteners
- White flours
- The sweets
- Industrial bakery
- The drinks
- Sweetened dairy or packaged cereals.
These foods contain so-called ” empty calories, “which provide energy but lack other nutrients. For this reason, the only simple carbohydrates recommended in our diet are the first ones, that is, those that come from fruits, apples, pears, and peaches. However, we must be careful with them if we suffer from problems with blood glucose levels, especially diabetics, since an excess can be harmful.
Differences between complex carbohydrates
For the most part, complex carbohydrates are rich in other nutrients such as fiber, vitamins, or minerals. Because their structural complexity takes longer to be digested and absorbed by the body, they do not increase blood sugar levels as quickly. For this reason, they are much more suitable to include in our diet.
Some foods that contain these carbohydrates are:
- Whole grains: rice, wheat, oats, and corn, and their derivatives include wholemeal bread, oats, and cornmeal.
- Some green leafy vegetables: lettuce, chard, spinach.
- Legumes: lentils, chickpeas, beans, soy.
It must be taken into account that the energy that is not used is stored by the body and turns into fat, increasing our weight. Carbohydrates are essential in our diet, but we should not overdo them.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.