It is unfortunate that carbohydrates have gained a bad reputation over the last few decades in the diet and health industry. There has been so much misinformation, that many have thrown the good out with the bad. So let’s clear up a few things. First and foremost, what is a carbohydrate and why do we need them? Without getting all nerdy on you (please research further on your own), a carbohydrate, in simple terms, is, one of three macronutrient (protein and fat are the other two) that the body needs and its key function is to provide energy! How in the world have we all been convinced these are evil?! Well, before we get judgmental on the low carb diet fads and start eating pasta every night, there is a tricky part of all this carb business…

There are two categories of carbohydrates, simple (refined) and complex (unrefined). It is vital we know the difference and shape our diets accordingly.

Simple carbs

Simple carbohydrates are made up of, uh-oh big words, monosaccharides (single sugar molecules) or disaccharides (two joined sugar molecules). These carbs get broken down quickly in the body. Sometimes this process happens so fast we experience a “sugar high” followed by a crash. Simple carbohydrates undergo a refinement process that removes fiber, minerals and vitamins. Yuck! These leave us feeling hungry and has provided little to no real fuel to our bodies.

Simple Carbs consist of…

White flour breads and pastas / Processed foods: Including: cookies, cake, most packaged cereals, pastries/ White rice/Corn syrup/ Milk/ Soda/ Table sugar/ Chocolate/ Candy.

Complex Carbs:

Complex carbohydrates are made up of polysaccharides (three or more sugar molecules that are joined together). These are the good guys that leave us happy and full! These carbs break down in our bodies at a slow and steady rate, allowing us to receive the energy and use it gradually. They are unrefined and full of fiber. Please understand that in most cases we are wanting to free up our bodies of digestion as soon as possible so we can use the energy produced for more important tasks however, in the case of complex carbohydrates, we desire a gradual and even release of energy.

Complex carbs consist of…

-Whole grains: Include: Amaranth, Barley, Buckwheat, Corn, Farro, Kamut, Millet, Oats, Quinoa (keen-wah), Rice (except white rice), Rye, Spelt, Wheat, Wild Rice.

-Fruits and Vegetables (even the starchy ones) Note: Although some fruits and vegetables are made up of less than three bound sugars, therefore, considered a simple carbohydrate, they still provide vitamins and minerals needed for a healthy diet and should be consumed for that reason.

-Nuts and seeds. Note: Because nuts and seeds have a high fat content, they should be eaten in moderation.

-Legumes: All kinds of beans, peas, soybeans, and lentils. Note: Legumes have a added benefit, they are also a protein. These little things are a beautiful food!

So now that we know the difference, I hope we will all strive to limit ugly simple carbs from our diets and enjoy the beauty of the complex ones.

That’s my jam,

-Kristle