Carbohydrates, carbohydrates or glucides, are a very important source of energy for the body, but they can be beneficial or less so, depending on their speed of absorption and digestion:
- There are the slow absorption carbohydrates, or complex carbohydrates.
- And those of fast absorption, or simple.
To better understand, imagine these carbohydrates in your body as a “roller coaster” (the fast ones that go up and down) or as a quiet train ride through a valley (the slow ones that don't go up and down mountains). Which do you think are better?
Before detailing the benefits of the complexes, I will first explain the difference between the two:
- The slow absorption carbohydrates, also called complex carbohydrates, are sugar moleculesr that are broken down into glucose and absorbed more slowly into the body.
These include foods such as: brown rice, whole grain bread, oatmeal, legumes, fruits and vegetables. Complex carbohydrates provide sustained energy throughout the day, and are ideal for maintaining blood glucose levels, stable energy levels and avoiding future problems of diabetes or insulin resistance.
- Rapidly absorbed carbohydrates or simple carbohydrates, are smaller, simpler sugar molecules that are rapidly absorbed and digested in the body. They cause the blood glucose level to rise and fall rapidly producing undesirable spikes.
These include foods such as: sweets, soft drinks, fruit juices, white bread, pasta and white rice, which provide fast and short-lived energy, These may be useful for athletes during intense exercise, but are not recommended for sedentary people or for those seeking to control blood sugar levels.
And what other advantages what do they bring to us? These are the benefits of complex carbohydrate consumption
- Help maintain a healthy weight because they are rich in fiber, which helps to keep us satiated for longer and to reduce the amount of calories we consume in general.
- Improve heart health, as they are rich in fiber and other nutrients, such as B vitamins and minerals like iron and magnesium, which can help reduce the risk of heart disease by lowering blood cholesterol levels and improving overall heart health.
- Improve digestionFiber helps maintain a healthy and regular digestive system and helps prevent constipation and other digestive problems.
Therefore, in summary, try to “limit” simple sugars and “increase complex sugars”, you will see how you will feel more energetic, reducing possible fatigue or states of “decay”, in addition to the other benefits mentioned above.
It only remains for me to say goodbye with my weekly varied and balanced menu, following the WHO recommendations, and to remind you that you can follow me on my instagram to learn recipes and subscribe to my newsletter by clicking here: Subscribe now to receive my weekly menus and nutrition articles.
Happy week!
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