While complex carbohydrates provide satiety, fiber, vitamins and minerals, simple carbohydrates tend to produce high glucose spikes. We will discover for you which is the most suitable option.
There is a custom, erroneous by the way, of thinking that not eating carbohydrates makes you lose weight, especially when following a diet high in protein (which by the way are also known as hyperprotein diets), with the obvious risks that this already entails that these types of diets tend to overload the kidneys and can affect their functioning when they are followed for a long time.
The truth is that, as is logical to think, like proteins, carbohydrates are essential nutrients essential for our body, since they are a fundamental source of energy.
But it is not healthy or healthy to abuse carbohydrates just as it is dangerous to follow a diet based exclusively on the consumption only of proteins. Also, not all carbohydrates are the same.
In the case of carbohydrates, we can distinguish two well differentiated types: simple carbohydrates (or fast-absorbing carbohydrates), and complex carbohydrates (or slow-absorbing carbohydrates).
Simple carbohydrates cause imbalances in glucose levels, so that when they cannot be absorbed they accumulate as fat.
Hence, opting for complex carbohydrates is essential not only when it comes to following a balanced diet, but also to enjoying a healthy weight, especially if we follow a weight loss diet.
The importance of complex carbohydrates in the diet
Complex carbohydrates stand out because being slowly absorbed carbohydrates they do not cause ups and downs in blood glucose levels, so thanks to their slow absorption, cells can take glucose little by little. In addition, this type of food stands out for being tremendously rich in other essential nutrients, such as fiber, vitamins and minerals.
In addition, we must not forget their satiating effect, so they are interesting when we want to reduce our appetite and do not want to eat between meals.
And where do we find them? We find them especially in food in its integral version. For example, in whole grains, brown rice, whole wheat pasta and whole wheat bread.
But we also find complex carbohydrates in fruits, as for example is the case of red fruits, strawberries and cherries; as well as in vegetables and legumes such as chickpeas.
And what about simple carbohydrates?
As we have seen, it is not the same to consume foods rich in simple carbohydrates than to eat foods that stand out for their complex carbohydrate content, since nutritionally they do not have the same value, especially if our goal is to lose weight and lose weight.
And it is that while complex carbohydrates provide satiety and do not cause sudden imbalances in glucose levels as they are slowly absorbed, simple carbohydrates are rapidly absorbed carbohydrates.
This means that by being rapidly absorbed by the cells they can give rise to reserve fat.
We must bear in mind that their consumption causes weight gain if they are abused, but they are not negative for health at all.
Of course, taking into account that the main objective of a weight loss diet is precisely to lose weight and lose weight, the key is to replace simple carbohydrates with complex carbohydrates.
And in what foods do we find simple carbohydrates? Especially in sweets and industrial pastries, cookies, honey, white sugar, refined flours, soft drinks or sugary fruit juices.
On the other hand, to know if a food is very rich or not in this type of carbohydrate we must think that the more refined it is, the higher its glycemic index will be, which means that its content in simple carbohydrates will be obviously higher.
And what happens if we consume more carbohydrates than our body needs? Very simple: those unused carbohydrates tend to be stored in the liver, and finally end up being deposited in the form of fat.