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TOPIC: Complex vs Simple Carbs

 
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June 14, 2011 2:34 PM
Complex vs Simple Carbs - I really don't know the difference. What does this mean?
June 14, 2011 2:36 PM
Simple carbs metabolize to glucose faster than complex carbs.
In relative terms its the difference between say sugar and oatmeal.
Both are carbs, but the sugar metabolizes faster and elevates blood sugar faster.
June 14, 2011 2:40 PM
QUOTE:

Simple carbs metabolize to glucose faster than complex carbs.
In relative terms its the difference between say sugar and oatmeal.
Both are carbs, but the sugar metabolizes faster and elevates blood sugar faster.


Perfect answer.
June 14, 2011 2:40 PM
Thanks!

So I am guessing simple carbs are better??
June 14, 2011 2:58 PM
QUOTE:

Thanks!

So I am guessing simple carbs are better??


Actually complex carbs are better... But I suppose it really depends on your goal.
Complex carbs are going to be a nice sustained energy source throughout the day.
Simple carbs are going to give you a nice rush, then crash, then you will of course need a rush again, then crash again...etc..

Consider this, when glucose levels are elevated, the body has available energy to use immediately. If you do not use the energy available, the body will say, "that's okay! we have a solution for that, we'll store it for later use". So if leaning out is the goal. Simple carbs are not good, stick to the more complex carbs.
June 14, 2011 3:00 PM
QUOTE:

Simple carbs metabolize to glucose faster than complex carbs.
In relative terms its the difference between say sugar and oatmeal.
Both are carbs, but the sugar metabolizes faster and elevates blood sugar faster.


He said it best!

Fruits and dairy are simple along with processed things like crackers, white bread..pasta, white rice..

Complex are yams, carrots, and most whole grains.. the least processed the better.

When it comes to what best, well that depends on your goal in the fuel you intake.

In regards to weightloss and appetite control the slower burning complex carbs are best. It is more than just the fullness factor it is also about the insulin response your body will have to these foods.

If you want a quick burst of energy simple would be good for that, more the fruits and dairy.. since the offer nutrition that the overly processed junk doesn't.

I hope this helps.
June 14, 2011 3:32 PM
Is [no butter] popcorn a simple or complex carb? smile
Edited by tryinghard2012 On June 14, 2011 3:32 PM
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June 14, 2011 4:09 PM
Simple carbs are a single chain (glucose, fructose, sucrose) or double chain (lactose, galactose, another I forget lol) of carbon, hydrogen, oxygen. These are found in honey, milk, fruit, table sugar, brown sugar, etc.

Complex carbs are longer chains. The simplest of these are starches. Fiber is among the most complex. These occur in grains, fruits, and vegetables (any plant matter will have some complex carbs)

The simple carbs are broken down much more easily (and thus quickly) by the digestive system. They tend to have more impact on your blood sugar and they leave you hungry sooner than complex. The more complex a complex carb, the longer it takes to break down.

All carbs store 4 cal per gram.

In general, you want most of your carbs as complex. If you're reading a label, "sugars" basically refers to any simple carb. These aren't inherently bad for you. In fact, we do need some simple carbs, and we definitely need other nutrients that can come along with them (ie, in fruit and milk). Fiber is an important complex carb, but not the only one. Again, we need these carbs, and the nutrients that are along with them.

(tryinghard, popcorn has both complex and simple carbs; starch and fiber in corn are complex, fructose is simple)
June 14, 2011 4:09 PM
QUOTE:

QUOTE:

Thanks!

So I am guessing simple carbs are better??


Actually complex carbs are better... But I suppose it really depends on your goal.
Complex carbs are going to be a nice sustained energy source throughout the day.
Simple carbs are going to give you a nice rush, then crash, then you will of course need a rush again, then crash again...etc..

Consider this, when glucose levels are elevated, the body has available energy to use immediately. If you do not use the energy available, the body will say, "that's okay! we have a solution for that, we'll store it for later use". So if leaning out is the goal. Simple carbs are not good, stick to the more complex carbs.

Actually in terms of leaning out, your body doesn't care whether you eat simple carbs or complex carbs: their final destination is the same, it's just the matter of speed in which it arrives.
June 14, 2011 4:10 PM
QUOTE:

Is [no butter] popcorn a simple or complex carb? smile


I believe popcorn falls under a complex carb.
Corn syrup would be a simple carb.
June 14, 2011 6:31 PM
Good discussion! I like to eat a few simple carbs before a workout. Otherwise, I don't see a use for them but do eat them because I find them quite yummy. A few tidbits- fiber doesn't actually provide energy, but is really important for slowing digestion, filling your stomach, and promoting regularity. So even though fiber is a carb, it has 0cal/g. Which is weird if you ask me.

Another weird thing is that fructose worse for you than glucose, even though it has to be converted to glucose for your body to use it. It basically messes with your ability to feel full or satisfied by interfering with your leptin receptors. Fructose is the kind of sugar in fruit, but in fruit it's negative effects are counteracted by fiber. Table sugar is sucrose, which is half fructose and half glucose.

So you'd be better off using pure glucose than table sugar or high fructose corn syrup, if your goal is to feel full. Weird, huh?

(here's one of many articles about the subject- I <3 google scholar!)
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584858/
June 14, 2011 6:33 PM
Sorry I posted the wrong article. That one was related but this review is a lot more interesting.

http://www.ajcn.org/content/76/5/911.short
June 14, 2011 7:15 PM
Complex Carbs are much better choice than simple. Think of it like a chain of pearls.

Simple carbs ( 1 pearl) are metabolized faster because they are already in their most simplest form. Which gives u quick burst of energy then u crash and feel sluggish and need another hit. Drinking soda, juices (any), bagels, even protein bars full of sugar
raises blood sugar levels in excess, causing Insulin spikes. Your body can only utilize a certain amount of glucose for energy at a time. the excess get stored as glycogen in ur liver and muscle tissue (about 70 grams) and the rest get stored as fat. But if you're an athlete you have nothing to really worry about too much. You are constantly active.

Complex Carbs are the Chain of pearls...they have to be broken down (metabolized) into 1 pearl. This gives u energy for
a longer period of time because it takes time to do this.

Even though complex carbs are healthy, green leafy and colorful veggies are the far better choice than any grain or legume u can ever eat. Any vitamin or nutrient u can find in a grain ( bread, pasta, rice, oatmeal etc...) or a legume...you can find in over abundance in a veggie :-D And veggies are lower in carbs and calories. And veggies don't contain gluten and other toxins as do grain and legumes that cause digestive issues like leaky gut syndrome.. If you are looking to lose body fat, I can help anyone who is interested and can commit.
  603852
June 14, 2011 7:48 PM
QUOTE:

Actually in terms of leaning out, your body doesn't care whether you eat simple carbs or complex carbs: their final destination is the same, it's just the matter of speed in which it arrives.




This. The speed at which a carbohydrate is stored/oxidized has no bearing on overall daily energy expenditure, making it in turn irrelevant to weight loss.
Edited by mapexdrummer69 On June 14, 2011 7:49 PM
June 15, 2011 8:03 AM
Wow this turned into a great discussion... thanks guys I had NO IDEA about this. I am an airhead when it comes to this stuff.
June 15, 2011 9:43 AM
QUOTE:

QUOTE:

Is [no butter] popcorn a simple or complex carb? smile


I believe popcorn falls under a complex carb.
Corn syrup would be a simple carb.


Thanks! flowerforyou
  4415872

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