While a lot of research studies focus on the possible effects of carbohydrates (carbs) within various dietary patterns, such as low-carb versus low-fat, the types of carbs may be more critical. Indeed, there is a big difference between complex, whole and unprocessed carbs and simple carbs, oftentimes associated with processed or refined grains.
Here is a simplified table of the types of carbs:
CARBOHYDRATES
COMPLEX (Whole / Unprocessed)
Non-starchy vegetables (asparagus, zucchini)
Legumes (lentils, beans, peas)
Starchy vegetables (squashes, sweet potatoes)
Tubers (potatoes, yams, jicama, sunchokes)
Whole grains (oat groats, barley, brown rice)
Grain-like foods (quinoa, buckwheat, wild rice) *While these foods are oftentimes categorized as grains, they are technically seeds or grasses.
Starchy fruits (dates, plantains)
SIMPLE (Sugar / Refined)
Sugar (raw, brown)
Corn syrups, candy, processed foods (added sugars)
Fruit juice concentrate
Refined grains (white bread, white pasta, white rice)
Dried fruits (raisins)
Dairy products
Sugar-sweetened beverages
Complex carbs
Complex carbs contain more nutrients and fiber than simple carbs, making them more filling and longer to digest. While complex carbs still raise blood sugar levels to a degree, like many other foods would, they are not comparable to simple carbs, as levels raise gradually, which provide lasting energy for the body.
Fiber & Chronic Diseases
Meta-analysis research studies have consistently linked higher consumption of dietary fiber with a decreased risk of all-cause mortality. More specifically, incorporating 3 daily servings of whole grains may reduce the risk of both cancer and cardiovascular disease mortality, as well as the development of type 2 diabetes. These risk reductions are attributed to the fiber content of complex carbs, which can support weight loss and help with decreasing cholesterol, blood sugar and blood pressure levels.
While some may need to and/or choose to follow a low-carb diet, the carbs which should be incorporated are the complex, slow-burning types, such as sweet potatoes, winter squash, pumpkin, and quinoa.
Simple carbs
On the contrary, simple carbs usually do not contain vitamins and minerals, are stripped of essential fiber and nutrients, and are high in calories. They are quick to digest and create a blood sugar spike followed by a crash, leaving you craving more.
While the Dietary guidelines suggest to limit consumption of added sugars to less than 10% of daily calories and/or less than 50 grams per day, the American Heart Association recommends a stricter limit to 24 grams per day (or 6 tbsp) for women and 36 grams per day (9 tbsp) for men. As these values are still not ideal for optimal health, do your best to avoid products with added sugars by checking the labels carefully.
Unfortunately, the standard American diet relies heavily on simple or refined carbs, which are included in most processed foods, contributing to hypertension, obesity, type 2 diabetes and cardiovascular disease, just to name a few.
How should you choose your carbs?
A good rule to implement is the 10-to-1 Fiber Rule.
Check out the grams of “Total Carbohydrate” on the Nutrition Facts Labels and divide by the grams of dietary fiber to calculate the ratio. Simply put, for every 10 g of total carbs, choose foods with at least 1 g or more of dietary fiber.
Bottom line
Not all carbs should be vilified. Carbohydrates are essential macronutrients which power our bodies, and deliver the required fuel for our brains. That being said, limit your intake of refined carbs, particularly added sugars and opt instead for complex carbs.