Carbohydrates are sugars. Diabetes is a sugar problem. Too much sugar stays in the blood instead of going to the cells where it can be used for energy. Since carbohydrates are sugars and diabetes is a sugar problem, this means that knowing how to identify complex and simple carbohydrates could be the most important nutritional talent you can develop for preventing, treating, and possibly reversing diabetes.
You may have heard the term glycemic index. This refers to the measurement of the sugar in a given food how quickly it enters your bloodstream. Generally, simple carbohydrates and more processed foods will enter your blood faster.
• Simple Carbs – Simple carbohydrates are also called simple sugars. The word “simple” refers to how the carbohydrate is constructed. It’s not very complex. This means it is quickly and easily broken down in the human body. Simple carbohydrates are found in some fruits, vegetables, and milk. They are additionally found in abundant levels in highly processed foods.
Simple sugars are processed so rapidly that they are often stored in fat cells before going through the entire digestive process. These simply constructed carbohydrates provide no nutrition and only act as energy sources. If a person has diabetes, simple carbohydrates must be restricted or avoided entirely. Eat too many simple carbs on a regular basis, and you dramatically raise your risk of developing diabetes.
While the naturally occurring fiber in fruit makes it a healthier choice than a candy bar or slice of cake, limiting fruit intake is recommended. Save the fruit for treats or for those occasions where your blood sugar levels may be dipping a bit too low.
• Complex Carbs – Complex carbs are, well, complex. They are constructed in such a detailed way that they are difficult for your body to break down. This means they don’t pass into your bloodstream nearly as quickly as simple carbs. Complex carbs are also called starches. Most complex carbohydrates deliver a lot of health and nutrition and can be found in whole grain foods and starchy vegetables. Think sweet potatoes here over french fries.
Because complex carbohydrates take longer to digest than simple sugars, there is plenty of time for your body to absorb the nutrition, minerals, vitamins, and nutrients they provide. A healthy diet will always include more complex carbohydrates than simple carbs.
In short, swap processed foods, such as pasta, sauces, fruit juices, etc., for more natural versions, such as beans, vegetables, meats, nuts, whole grains, and the like.