Complex carbs are better than simple carbs for a variety of reasons. Firstly, they have a low glycemic index and smoothly release their energy to the body. Secondly, most vegetables and whole grains contain complex carbohydrates, which explains their health benefits.
Thirdly, a high intake of fiber (and it also refers to complex carbohydrates) is associated with the normalization of pressure, glucose, and cholesterol in the blood – not to mention maintaining a stable weight. And fourth, complex carbs are perfect for training to gain muscle without fat.
What are complex carbohydrates?
Complex carbohydrates are polysaccharides made up of long chains of molecules. Examples of complex carbohydrates are starch (the main carbohydrate of plants), glycogen (the main source of muscle energy), as well as soluble and insoluble dietary fiber – cellulose, pectin, etc.
Foods containing complex carbohydrates take time (and effort) for the body to break down and assimilate, while simple carbohydrates are absorbed as quickly as possible. The role is also played by the fact that fiber is not digested in the human stomach – however, it plays an important role in the process of digestion.
It is believed that such products are useful carbohydrates – in addition, they are prebiotics and improve the intestinal microflora. This affects both the optimization of digestion and increased immunity, as well as lowering cholesterol levels in the blood.
Complex carbs:
- Starch
- Cellulose
- Maltodextrin
- Glycogen
Good and bad carbohydrates
If fast carbohydrates have a high glycemic index and increase blood sugar levels dramatically, then complex carbohydrates are absorbed gradually – which explains their benefits in losing weight. This helps to normalize appetite and also creates a long feeling of satiety.
Foods with complex carbohydrates are sources of fiber, vitamins, and minerals – in contrast to foods with fast carbohydrates (sugar, white flour, white rice), which are poor in nutrients. Ultimately, healthy carbohydrates are essential for the body to function.
Where are they found?
The list of products with complex carbohydrates includes most cereals and cereals derived from them. They contain both starch and fiber – while the presence of sugar is minimal. They have an average glycemic index and are absorbed gradually.
Among other things, complex carbohydrates are found in nuts, seeds, legumes (peas, lentils, soybeans), and grain husks (bran). There are many carbohydrates with a long assimilation time in vegetables – however, in sweet fruits (bananas, peaches, grapes), a significant part of carbohydrates falls on quickly digestible fructose.
List of complex carbohydrates:
- Vegetables and some fruits
- Beans, lentils
- Nuts and plant seeds
- Cereals, whole grain flour
- Bran
Pasta – simple or complex carbohydrates?
Wheat pasta is the most difficult product to categorize. Depending on the variety, cooking method, and serving size, they can have both a high glycemic index, and medium, and even low (formally referring to a useful carbohydrate for long digestion).
A certain amount of simple and complex carbohydrates is found in any plant product – only a few of them consist exclusively of carbohydrates of one type. However, if fruits contain more fructose than fiber (referring to simple carbohydrates), then cereals and grains are complex carbohydrates.
The more fiber – the better
The more fiber a particular carbohydrate product contains, the lower its glycemic index and the more confidence it can be considered a healthy complex carbohydrate. For example, one hundred grams of dry beans consist of 60 g of carbohydrates (a quarter of which are fiber) and 20-25 g of proteins.
On the other hand, potatoes, which technically belong to complex carbohydrates, have practically no fiber – most of their weight comes from starch. Boiled potatoes have a high glycemic index and should be used with caution when following a weight-loss diet.
When is the best time to consume complex carbs?
Most often, proper nutrition recommends complex carbohydrates for dinner – while simple carbohydrates with a higher glycemic index are acceptable in the morning. However, in the end, the total amount of food plays a role – and not just the rate of absorption of glucose in it.
On the other hand, complex carbohydrates create a longer feeling of fullness – which is why many weight loss diets advise eating as much fiber and green vegetables as possible.
Mass gain workouts
It is believed that complex carbohydrates with a low and medium glycemic index are better suited when following a high-calorie diet for gaining muscle mass. Their advantage is a smoother increase in glucose (and insulin) in the blood – which optimizes glycogen synthesis.
At the same time, before or after training, athletes can consume a gainer (in fact, a protein shake with maltodextrin) – such a complex carbohydrate has a fast absorption rate, but it has a less sweet taste than regular sugar.
Complex carbohydrates are long-chain polysaccharides. The list of such carbohydrates includes starch, glycogen, and fiber. At the same time, the benefit of a particular carbohydrate is determined by its glycemic index and how quickly the energy contained in it is absorbed by the body.