Simple Carbohydrates

Posted by tim on May 18th, 2007 at 12:51am

Simple carbohydrates are composed of monosaccharides and disaccharides; monosaccharides include fructose (fruit sugar), glucose (blood sugar) and galactose. On the other hand, disaccharides are formed by the combination of two monosaccharide molecules such as the combination of fructose and glucose (table sugar) and lactose galactose and glucose (lactose).

Due to their simple molecular structure, simple carbohydrates are very quickly digested and cause a rapid rise in blood sugar levels.

Simple Carbohydrates Increase Blood Sugar and Insulin Levels
Excessive intake of simple carbohydrates inevitably cause high levels of blood sugar and insulin in the body which activates the body’s fat storage enzymes and promotes transfer of fat from the bloodstream into fat cells for storage.

In addition, high insulin levels in the blood inhibit enzymes that helps break down stored body fat. Although insulin is not necessarily unhealthy, complications and problems arise when there’s too much insulin produced by eating excessive simple and refined carbohydrates. When the body has high blood sugar and insulin levels, calories are not burned but are stored as fat!

Not all simple carbohydrates are bad, there are simple carbohydrates which are healthy like fructose (found in fruits) and lactose (found in dairy products) as long as they are eaten in moderation. It is the refined (processed) simple carbohydrates that are bad for weight and fat loss (refined sugar and refined flour products).

Dairy products are healthy foods and should be included in any balanced diets. They are a good source of high quality protein, calcium and Vitamin D and contain lactose. For lactose intolerant individuals, there are low fat milk, sour cream, mayonnaise and yogurt and non-cheese cottage cheese and cream cheese. Keep in mind however that dairy products should not the primary source of proteins or carbohydrates. They are simple carbohydrates.

Fructose is the other naturally occurring simple type of sugar and is found in fruits. Fruit sugar is considerably healthier than refined sugar (sucrose). Fruits also contain large amounts of antioxidants, vitamins, phytochemicals and fiber but getting a large percentage of your daily carbohydrates requirements from fruit is not efficient for fat loss. All simple carbohydrates should be eaten in moderation during a weight loss program with the balance coming from green fibrous carbohydrates and complex starchy carbohydrates.

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