Many experts attribute the large-scale epidemic or obesity in the United States, where 1/3 of all adults are obese in large part to a steady increase over a prolonged period of time in the intake of unhealthy carbohydrates, which include, but are
Many experts attribute the large-scale epidemic or obesity in the United States, where 1/3 of all adults are obese in large part to a steady increase over a prolonged period of time in the intake of unhealthy carbohydrates, which include, but are not limited to table sugar and all items made from it, refined starches, processed food and even too much fruit sugar.
According to one study, (Cohen E, et al., Statistical Review of U.S. Macronutrient Consumption Data, 1965–2011), the number of overweight and obese Americans rose from 42.3% to 66.1% from 1971 to 2011 and during this time:
- The consumption of fat decreased from 44.7% to 33.6%
- The consumption of carbohydrates increased from 39% to 50% from 1965 to 2011
Researchers surmise that these statistics imply a link between high carb intake in our diets and obesity on a societal scale.
Before judgments are made, it is important to understand the major differences between the two types of carbs, and if one is particularly more advantageous over the other. It is also important to consider your goals in diet, do you want to lose weight, are you prediabetic, or have diabetes, or maybe you are fit and healthy?
Complex carbs or multiple-chain sugars are believed to not result in a rapid surge of glucose into the bloodstream, but rather a slower, more sustained release over the course of many minutes, or hours.
Insulin is better able to (though not in all individuals) handle the glucose load, reducing the likelihood of excessive sugar being left in the bloodstream.
- Whole grains: wild rice, brown rice, whole wheat, spirulina, rye and other whole grains that are not processed, such as white rice, pasta, and white bread
Simple carbs are single-chain sugars, therefore the name simple, they do not take long to process in the body and do cause erratic blood sugar spikes to occur.
- Sucrose is a plain old table sugar
- Glucose is found in some fruits and starchy vegetables
- Fructose is the sugar in all fruits and honey and is also used to make many processed food products because of its high level of sweetness
- Galactose is the sugar that occurs naturally in dairy, like milk and yogurt
Complex Carbs In Detail
Maybe Useful In Helping To Manage Blood Sugar Levels In Diabetics
Type 2 diabetics, in particular, have insulin that is both impotent and possibly deficient in quantity. As such, the body is ill-prepared to properly metabolize, or store blood sugar, causing an abnormally high amount to be left circulating in the blood. Often, complex carbs are recomm