Simple and Complex Carbs

Today we will build off the "Types of Carbs" post. We will go a little further into what these carbs are and how they effect the body.

Simple Carbohydrates: The Sugars

The principal monosaccharides that occur freely in foods and are not bought tightly to other food molecules are glucose and fructose. Glucose (dextrose) is found commonly in fruits, sweet corn, corn syrup, certain roots, and honey. Fructose (also called levulose and fruit sugar) is found together with glucose and sucrose in honey and fruit. While glucose has traditionally been frequently encountered dietary sugar, fructose is becoming more popular due to the discovery that it enters the blood stream slowly and does not cause a rapid rise or fall in blood sugar levels like glucose does.

      *Side note: Research on fructose has also determined that preferentially replaces glycogen stores           in the liver rather than glycogen stores in the muscles. This is important because the brain                  derives most its glucose supply from liver glycogen, which is especially low in the morning after        the previous evening's fast.

Complex Carbohydrates:

The two most important energy contributing polysaccharides are starch and glycogen. Processed polysaccharides include maltodextrins and "glucose polymers", which are shorter polymers of glucose, and are commonly used in many sports drinks because they dissolve easily in water. Starch and other polysaccharides are referred to as "complex carbs".

Starch occurs in various parts of plants and consists of long chains of glucose units. Starch is a major dietary energy source and is found in grains, roots, vegetables, pasta, breads, and legumes. When starch is eaten, it slowly digests and releases glucose molecules from the intestines into the blood stream at a slow steady rate. As discussed preciously, most simple sugars are quickly absorbed from the digestive system into the bloodstream. Quick absorption leads to high blood sugar levels and conversion to fat by the liver. This is one reason why individuals on a fat-reduction diet should minimize simple-sugar intake (Fruits are fine!). Additionally, individuals who participate in explosive, high intensity sports should minimize intake of simple carbohydrates and fats because they are primarily burning muscle glycogen for energy, not large amount of fatty acids that endurance athletes use for energy.