Low carb diets have been demonstrated in studies to be helpful for weight loss, but this does not entail that consuming carbohydrates makes you fat.
In truth, there are several health benefits to consuming carbohydrate-containing meals, but only if you finish the appropriate ones.
While certain high carb meals are incredibly healthy and beneficial to weight loss, others harm your health.
What are carbs?
Carbohydrates, sometimes known as carbohydrates, are one of three macronutrients that supply energy to the body. Protein and fat are the other two.
Carbohydrates are classified into three types:
- Sugars: Individual sugar molecules or short sugar chain chains. Among them are glucose, fructose, galactose, and sucrose.
- Starches: Longer carbohydrate chains must be broken down in the digestive system.
- Fiber: Carbohydrates that the body is unable to digest
Carbohydrates’ principal role is to supply energy to the body.
Most carbohydrates are broken down into glucose in the digestive tract and offer fuel to the body to conduct essential processes.
Carbohydrates’ principal role is to supply energy to the body.
Most carbohydrates are broken down into glucose in the digestive tract and offer fuel to the body to conduct essential processes.
Carbohydrates offer four calories to the body for every gram. Fiber is an exception since it does not give many calories.
Carbohydrates are macronutrients that give energy to the body. Carbs are made up of sugars, starches, and fiber.
Not all carbs are created equal
One of the reasons for the misunderstanding around carbohydrates is that not all carbs are created equal.
People prefer to categorize all carbs as either beneficial or evil, which is illogical.
Because the health consequences of different forms of carbs range significantly, they cannot all be grouped.
Carbohydrates are classed using the labels “simple” and “complex.” Some individuals classify all starch and fiber as complex carbohydrates, whereas all sugars are simple carbs.
This definition, however, can be perplexing. Some starchy foods, such as sweet potatoes, quinoa, and lentils, have several health advantages, while others, such as refined wheat flour, are linked to several health issues.
Furthermore, not all sugars have the same impact on your body. Sugars added to baked products and sugary drinks might harm your health (1, 2, 3, 4).
On the other hand, natural sugars present in all fruits and vegetables do not have the same detrimental consequences.
It makes more sense to characterize complex and simple carbohydrates as follows:
- Complex carbs: carbs found in whole, unprocessed foods such as fruits and vegetables, lentils, and whole grains
- Simple carbs: Refined sugars and starches that have been stripped of their inherent fiber and minerals
In conclusion, complex carbs may be found in complete, unprocessed meals. Simple carbohydrates are prevalent in processed meals and provide minimal nutritional benefits.
Simple carbs are not as healthy as complex carbs.
Brown rice vs white rice
Complex carbs are more nutrition rich than simple carbs. This indicates they have a high nutritional content compared to their supply of calories.
Whole grains, fruits, vegetables, and legumes are abundant in antioxidants, fiber, vitamins, and minerals and high in protein.
On the other hand, simple carbs have “empty” calories, meaning they have calories but very little nutritious value.
Let’s compare whole and refined grains to demonstrate the nutritional differences between complex and simple carbs.
A whole grain is made up of three separate parts:
- Germ: A portion of the seed abundant in polyunsaturated fats and other essential elements.
- Endosperm: The innermost part of the grain, which is primarily made up of starch
- Bran: The grain’s hard outer layer is abundant in fiber and vital fatty acids.
The bulk of a grain’s nourishment is contained in its germ and bran.
Surprisingly, the nutritious germ and bran are eliminated when grains are treated and refined, leaving just the starchy endosperm.
The nutritional value of one cup (120 grams) of whole wheat flour and one cup of refined wheat flour is shown below:
| Whole flour | Refined flour | |
| Calories | 407 | 455 |
| Carbs | 87 g | 95.4 g |
| Protein | 16.4 g | 12.9 g |
| Fat | 2.2 g | 1.2 g |
| Fiber | 14.6 g | 3.4 g |
| Folate (% RDI) | 13% | 8% |
| Riboflavin (% RDI) | 15% | 0% |
| Niacin (% RDI) | 38% | 8% |
| Vitamin B6 (% RDI) | 20% | 8% |
| Thiamin (% RDI) | 36% | 10% |
| Pantothenic acid (% RDI) | 12% | 5% |
| Iron (% RDI) | 26% | 8% |
| Zinc (% RDI) | 23% | 6% |
| Phosphorus (% RDI) | 42% | 13% |
| Selenium (% RDI) | 121% | 61% |
| Potassium (% RDI) | 14% | 4% |
| Manganese (% RDI) | 228% | 43% |
| Choline | 37.4 mg | 13 mg |
| Magnesium (% RDI) | 41% | 7% |
Whole wheat flour contains numerous vital elements. However, wheat flour that has been treated and refined lacks these nutrients.
The same may be said about fruits and vegetables. They contain a modest amount of sugar in their entire form but are also high in vitamins, minerals, and fiber.
Processed meals and sugary beverages, on the other hand, are high in sugar and low in nutrients. These added sugars have been linked to various health issues (1, 2, 3, 4).
In conclusion, complex carbohydrates such as whole grains, fruits, vegetables, and legumes are incredibly healthy. Simple carbs supply calories but have little nutritional benefit.
Health benefits of complex carbs
Carbs are not required for life, yet consuming the appropriate sort might benefit your health.
Complex carbs are less likely to cause blood sugar spikes
Simple carbs digest fast, causing an increase in blood sugar.
The increase in blood sugar causes your pancreas to release a high amount of insulin, resulting in a blood sugar “crash,” leaving you hungry and seeking more sugar (5, 6).
Complex carbohydrates with fiber take significantly longer to digest than simple carbs. This helps to maintain stable blood sugar levels since sugar enters the bloodstream gradually (7, 8).
Complex carbs give continuous energy and help you feel fuller for longer since they are processed more slowly (9).
Complex carbs may reduce your risk of some chronic diseases
Complex carbs may help reduce your risk of chronic illnesses, including diabetes and heart disease (10, 11, 12, 13, 14, 15).
They include a lot of fiber, vitamins, minerals, antioxidants, and plant components. These factors contribute to illness prevention (16, 17).
Furthermore, studies have shown that consuming whole foods high in dietary fiber will help decrease “bad” LDL cholesterol and blood sugar levels while also increasing “good” HDL cholesterol (18, 19, 20).
Complex carbs promote a healthier digestive system
Your intestines are lined with billions of “good” microorganisms. They are referred to as your gut microbiota.
They help manage various digestive issues and have been related to multiple additional health benefits (21, 22, 23).
Soluble fibers in complex carbs nourish the excellent microorganisms in your stomach, increasing their abundance. They also aid in producing nutrients by bacteria, such as short-chain fatty acids, essential to digestive health (22).
Complex carbs may reduce inflammation
The body’s natural response to infection or damage is inflammation. Conversely, long-term inflammation can raise the risk of various chronic illnesses (24).
Complex carbs prevent inflammation, but sugary meals and processed flours cause inflammation (25).
Whole grains, fruits, vegetables, and legumes include anti-inflammatory fiber and plant chemicals (26, 27).
Complex carbs such as whole grains, legumes, fruits, and vegetables provide several health advantages.
Simple carbs can be detrimental to your health
Excessive consumption of simple carbs, such as refined grains and added sugars, harms your health.
The following are some of the negative health impacts of simple carbohydrates:
- They contribute to overeating: Simple carbs degrade fast, causing a blood sugar roller coaster. According to research, blood sugar rises and crashes lead to cravings, hunger, and overeating (7, 8, 28).
- High triglyceride levels: Excessive consumption of refined carbohydrates can raise triglyceride levels, increasing the risk of heart disease and type 2 diabetes (3, 29, 30, 31).
- Increased heart disease risk: Sugar and processed carbohydrates raise the risk of heart disease. According to one research, people who consumed the most refined grains were two to three times more likely to develop heart disease than those who consumed the least (32, 33, 34, 35, 36).
- Increased risk of type 2 diabetes: Excessive consumption of simple carbs might promote insulin resistance in your cells, increasing your risk of type 2 diabetes (33, 37, 38, 39, 40).
- Sugar is addictive for some people: Sugar can be addictive for certain people because, like recreational drugs, it triggers the brain to produce dopamine. Sugar can be particularly addicting for persons who are prone to addiction (41, 42).
- Obesity risk: Because simple carbs impact the levels of hunger hormones, they are more likely to lead to obesity (28, 43).
A diet heavy in refined carbohydrates can have several detrimental health implications.
Foods to eat and foods to avoid
If you pick the correct carbs, they may be a healthy diet.
The best carbs come from entire, unadulterated meals.
Complex carbs to eat
The following foods are high in carbohydrates and should be included in your diet:
- Whole grains are unprocessed whole grains such as oats, quinoa, barley, and brown rice.
- Lentils, black beans, kidney beans, black-eyed peas, and other legumes.
- Sweet potatoes, broccoli, green beans, carrots, asparagus, and other vegetables.
- Fruits include apples, berries, oranges, and kiwi.
- Almonds, walnuts, peanuts, chia seeds, and other nuts and seeds.
Refined carbs to limit or avoid
These foods are high in refined carbs and should be avoided:
- Sugary drinks include soft drinks, sweetened tea, sports drinks, fruit juices, etc.
- Desserts and sweets include donuts, cakes, cookies, ice cream, and candies.
- White bread, including “white wheat” bread, falls within this category.
- White pasta is created using refined wheat flour.
Whole complex carbs are typically nutritious meals high in fiber and minerals.
The Bottom Line
Complex carbs are significantly more healthy than simple carbs.
They are abundant in nutrients and fiber; eating them regularly can benefit your health and waistline.
On the other hand, simple carbs have little to no nutritious value and should be avoided as much as possible.
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