Carbohydrates are a type of dietary nutrient that accounts for the majority of our daily caloric intake. To get through the day, we require roughly 50-60% of our regular food intake to be carbs. They are quickly processed and utilized up in the body, and they are the dietary components that provide us with the energy we require to move, operate, and conduct everyday tasks. They are also usually referred to as sugar. Carbohydrates are subdivided into simple carbohydrates and complex carbohydrates.
Simple Carbohydrates vs Complex Carbohydrates
The main difference between simple and complex carbohydrates has been one of processing. Simple carbohydrates are rapidly digested and absorbed into the circulation, but complex carbs require more time to digest.
Simple Carbohydrates are simple sugar. Sugars are present in a wide variety of natural sources of food, such as fruits, veggies, and milk, and provide a sweet flavor to meals. They do, however, quickly elevate blood glucose levels. Sugars are classified as either single sugars (monosaccharides) such as fructose, glucose, and galactose, or double sugar (disaccharides) such as sucrose (table sugar), lactose, and maltose.
Complex Carbohydrates are starchy molecules that are present in entire meals such as fruits and vegetables and include fiber as well as vitamins and minerals. Since complex carbohydrates contain fiber, they break down more slowly, providing energy to the body over a longer period and helping to maintain blood sugar stability. Complex carbohydrates also make you feel fuller, which reduces your impulse to overeat.
Comparison Table Between Simple Carbohydrates And Complex Carbohydrates
| Parameters of Comparison | Simple Carbohydrates | Complex Carbohydrates |
| Definition | Often known as simple sugars, contain the simplest chemical structure, typically comprised of one or two sugars. | Often termed polysaccharides are starches created by longer saccharide networks with three or more integrated sugars. |
| Digestion | Quickly digested | Takes longer to digest |
| Categories | Monosaccharides and Disaccharides | Starch |
| Level of sweetness | Sweetness is present | Less sweet compared to simple carbs |
| The glucose level in blood | Boost blood glucose levels immediately | Raise blood glucose levels slowly |
| Example | Fruits, dairy products, as well as some vegetables | Brown rice, wild rice, oatmeal, kidney beans, and lentils |
What is Simple Carbohydrate?
Simple carbohydrates, as the names indicate, are simple compounds made up of one or two sugar molecules joined together. Monosaccharides are singular sugar molecules such as glucose, fructose, and galactose that serve as the foundation for those other carbohydrates, whereas disaccharides would be double sugar molecules such as sucrose, maltose, and lactose.
Because simple carbs are made up of smaller sugar bands, they are digested and absorbed more quickly by the body because they need less time to break down. Simple carbs are distinguished by their sweet flavor and may be found in the majority of processed meals, including morning cereals, baked goods, table sugar, brown sugar, soda, chocolate bars, and candy, as well as any kind of processed sugar.
These simple carbohydrate forms are heavily processed, empty of their own minerals, and should be avoided; however, not all simple carbohydrate forms are filtered. In contrast, simple carbs may be found in a variety of entire meals, including fruits, dairy products, and some vegetables.
Entire food sources of simple carbs have the advantage of being high in fiber, vitamins, and minerals, which assist to reduce the rate at which sugar is absorbed while also providing nutritious value
What is Complex Carbohydrate?
Polysaccharides composed of a large number or thousands of monosaccharide units make up complex carbohydrates. They are also known as polysaccharides. Complex carbs break down more carefully and slowly longer to assimilate into the body.
They are commonly known as starchy carbohydrates. These are more easily digested, stay in circulation longer, and contain more vitamins and minerals than simple carbohydrates. Vegetables, whole grains, corns, oats, brown rice, and specifically potatoes are examples of complex carbohydrates-rich foods.
Complex carbohydrates are prevalent in green vegetables, corn, peas, lentils, beans, and whole grains. Complex carbohydrates are easily found in starch, which is generated by plants for storing energy. Potatoes are a significant indication of a plant that is high in starch. Starch is made up of glucose, and that is what the body uses when it begins to break down the starch present in potatoes.
However, the manner in which complex carbs are ingested can have a significant impact on whether or not they remain an optimal choice. Grains, for example, are a type of complex carbohydrate, but when processed into refined flour, they become a type of simple carbohydrate since the fiber and nutrient-dense bran and germ are eliminated. These refined carbs include cereals, muffins, crackers, bagels, cookies, and pastries, to mention a few examples.
Main Differences Between Simple Carbohydrates And Complex Carbohydrates
- Simple carbohydrates have by far the most fundamental chemical structure, generally consisting of one or two sugars, whereas complex carbs comprise three or more sugar groups. They are commonly known as starchy carbohydrates.
- Simple carbohydrates are quickly digested, but complex carbohydrates take longer.
- Monosaccharides and disaccharides are examples of simple carbohydrates, whereas starch is an example of complex carbohydrates.
- Sweetness is present in simple carbohydrates; however complex carbohydrates are less sweet than simple carbohydrates.
- Simple carbohydrates instantly elevate blood glucose levels, but complex carbohydrates raise blood glucose levels gradually.
- Many foods contain simple carbohydrates and are high in vitamins, such as fruit, dairy products, as well as some vegetables, whereas complex carbohydrates include whole grains including brown rice, wild rice, oatmeal, and whole-grain, beans and legumes such as chickpeas, kidney beans, and lentils, and so on.
Conclusion
Complex carbohydrates are absorbed at a slower pace than simple carbs because they include more fiber; nevertheless, this does not imply that all simple carbohydrates are a poor option and all complex carbohydrates are a good choice.
When you focus on entire foods like fruits, veggies, whole grains, beans, and lentils, one may consume both simple and complex carbs as part of a balanced diet. These carbohydrate sources are high in fiber, vitamins, and minerals, which assist to regulate your blood sugar and promote digestion while also providing energy and consuming nutrient-dense meals that are high in fiber while being low in calories and fat intake They are more likely to assist you in controlling your blood sugar levels and managing your diabetes.
References
- https://www.nature.com/articles/ismej2011212
- https://books.google.co.in/books?hl=en&lr=&id=2DK2AEHaT1UC&oi=fnd&pg=PP1&dq=complex+carbohydrates&ots=KeZD5czULQ&sig=FWkktSQaZabg8Jsmx8XzjreuzXU
- https://agris.fao.org/agris-search/search.do?recordID=US8727103