Difference Between Refined Carbs and Complex Carbs

Table of Content

• What are Carbohydrates? 

• What are Simple Carbs?

• What are Complex Carbs?

• What are Refined Carbs?

• Difference Between Simple Carbs and Complex Carbs

• Benefits of Complex Carbs

• Best Complex Carbs for Breakfast

• Take-Home Points

• FAQ on Difference Between Refined Carbs and Complex Carbs

Introduction: 

Foods are a source of energy to function normally in our day-to-day life. But can we take all foods that give us energy? Not right? We need to look for their biological value, nutrient content and digestibility. Considering these additional requirements when it comes to foods, you would always see the debate that happens around simple carbs, complex carbs and refined. Here we are to solve it! 

In this article, you would know the differences between the types of carbohydrates along with their health effects. 

What are Carbohydrates? 

Out of the major nutrients in your food like carbohydrates, proteins, fats, vitamins, minerals and water, carbs are the ‘energy factories’ that provide you with the energy needed for the day to day activities. Though every food has some amount of carbohydrates, the nature of the carbs differs based on their carbon chains. 

You can see how the chains of simple carbohydrates and complex carbohydrates differ from each other. 

What are Simple Carbs?

Simple carbohydrates as the name suggests have the simplest carbon chains. They are easily and quickly digested by the body. Since they are quickly digested, they spike blood sugar levels and cause appetite very soon after the meal. Therefore, it is not suggested for people who are looking to lose weight and manage their diabetes. 

The foods which are rich in simple carbs are, 

• Fruits

• Milk

• Milk products like cream, butter, cheese and yoghurt

• Candies

• Table sugars

• Syrups

• Soft drinks

What are Complex Carbs?

Complex carbs as the name suggests have ‘complex’ carbon chains. They release energy very slowly compared to simple carbs because they are slowly digested by the body. They don’t increase blood sugar levels as they don’t release immediate energies and hence maintain the optimum blood sugars. They are highly suggested for people looking for weight loss as they reduce the appetite and give a feeling of fullness for a long time. 

Some of the foods that are rich in complex carbs are,

• Peas

• Beans

• Whole grains

• Vegetables like sweet potatoes, broccoli, green beans, carrots and asparagus

What are Refined Carbs?

Refined grains are also complex carbohydrates but do not contain the bran and germ of the grain, and they have a lower nutritional value and fibre content than whole grains. Since they have lower fibre content, they cause appetite very quickly and always induce overeating. This causes an unhealthy food cycle while causing a chain of diseases like obesity, cardiovascular diseases, diabetes, heart attacks and strokes. 

The foods that are rich in refined carbs are,

• White flour

• Degermed cornmeal

• White bread

• White rice

Difference Between Simple Carbs and Complex Carbs

Here are the key differences that are present between simple carbs and complex carbs, 

Benefits of Complex Carbs

Complex carbs have become the best choice for many people. They are so because of the following reasons:

Sustains Energy

Glucose is the body's preferred source of energy but rather than consuming simple carbs that cause a quick spike and drop in blood sugars, it is recommended to consume complex carbs that burn much slower in the body and sustain fuel for much longer.

Manages Weight

High-fibre foods are generally low in calories and tend to be more filling which reduces appetite. The combination of low-calorie and satiety may facilitate weight loss and weight maintenance.

Promotes Muscle Growth

Eating post-workout carbs can replenish glycogen stores and put the body in an anabolic state (which is essential for building muscles). Consuming a 3 or 4:1 of carbs to protein after a workout is often recommended for good muscle growth.

Regulates Blood Sugars

The slow absorption of complex carbs helps keep sugar levels in the blood steady, whereas simple carbs ignite quick energy that causes quick spikes and drops in blood sugars.

Supports Brain Health

The brain uses carbs as fuel and if devoid of carbohydrates, you might experience brain fog and lightheadedness, along with having a difficult time concentrating and focusing.

Also, the presence of antioxidants and other vitamins in many complex carbs have shown to be protective against dementia and Alzheimer's disease.

Supports Gut Health

The fibre found in complex carbs promotes bowel health and regularity, especially thanks to “bulk-forming” insoluble fibre sources found in fibrous veggies, nuts, and fruits that bear tougher skin. Diets rich in fibre have also been shown to protect from diseases of the colon, haemorrhoids, and colorectal cancer.

Best Complex Carbs for Breakfast

Breakfast is the most important meal of the day as it literally ‘breaks’ the ‘fast’ you observe while sleeping for almost 8 hours. That’s why it is very necessary to take care of the food items you take in your body! 

Complex carbs for breakfast can do a great deal of help in managing obesity, cardiovascular diseases and diabetes. Here is the list of the best complex carbs you can have for breakfast,

• Oats.

• Shredded wheat cereal

• Mango with slices.

• Sprouted grain bread.

• Quinoa.

• Pink lady apples.

• Greek yoghurt.

Take-Home Points

• Simple carbohydrates are easily digested by your body, unlike complex carbs take more time to get digested. 

• Complex carbs encourage weight loss as they control appetite and regulate blood sugar levels. 

• Refined carbs are devoid of all the nutrients and contain just calories that can in the long run cause obesity, cardiovascular diseases and high cholesterol. 

References

• Simple Carbohydrates Vs Complex Carbohydrates

• Refined Carbs and Saturated Fats