Simple carbs are sugars. While some of these occur naturally in milk, most of the simple carbs in the American diet are added to foods.
Common simple carbs added to foods include:
- raw sugar
- brown sugar
- corn syrup
- glucose, fructose, and sucrose
- fruit juice concentrate
The more complex the carb, the better
Complex carbs pack in more nutrients than simple carbs. They’re higher in fiber and digest more slowly. This also makes them more filling, which means they’re a good option for weight control.
They’re also ideal for people with type 2 dybiteas because they help manage blood sugar spikes after meals.
Fiber and starch are the two types of complex carbohydrates. Fiber is especially important because it promotes bowel regularity and helps to control cholesterol.
The main sources of dietary fiber include:
- fruits
- vegetables
- nuts
- beans
- whole grains
Starch is also found in some of the same foods as fiber. The difference is certain foods are considered more starchy than fibrous, such as potatoes.
Other high-starch foods are:
- whole wheat bread
- cereal
- corn
- oats
- peas
- rice
Complex carbohydrates are key to long-term health. They make it easier to maintain a healthy weight and can even help guard against type 2 diabetes and cardiovascular problems in the future.
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