Weight Loss with Simple and Complex Carbohydrates

Simple Carbohydrates

Simple carbohydrate is a carbohydrate which consists of a single sugar molecule (called “monosaccharide”) or two sugar molecules linked together (called “disaccharide”).

There are two branches of simple carbohydrates:

• Monosaccharide includes glucose (blood sugar), fructose (fruit sugar) and galactose.
• Disaccharide is formed by the combination of two monosaccharide molecules.

Disaccharide includes:

• sucrose (table sugar = glucose + fructose)
• lactose (dairy sugar = glucose + galactose)
• maltose (malt sugar = glucose + glucose).

Beware of eating too many simple carbohydrates. Due to the simple structure of simple carbohydrates, it is digested very quickly and it causes a rapid rise in blood sugar.

In order to respond to the rapid rise of blood sugar, the body will release too much insulin to get out glucose of bloodstream and into the cells for energy.

• Too much insulin can clear glucose quickly from bloodstream and lead to a sharp drop in blood sugar which is called “hypoglycemia”. The state of low blood sugar like this will lead to craving, hunger, weakness and decreased energy and lead to a vicious cycle of up and down in energy throughout the day.
• Too much insulin also promotes fat storage enzymes and promotes movement of triglyceride (fat) in bloodstream into fat cells for fat storage.

Recommendation about Simple Carbohydrate Intake:

• Refined sugar (white sugar) and white flour products are simple but bad carbohydrates, you should cut them out.
• Fructose (fruit sugar) is simple and healthy carbohydrate, but you should use it in moderation.
• Lactose (dairy sugar) is simple carbohydrate which you can use in moderation if you do not have problem with lactose intolerance.

In short, do not eat too much simple carbohydrate even if it is natural, healthy, simple carbohydrate.

Complex Carbohydrates

Complex carbohydrates are known as polysaccharide are carbohydrates which are formed by the combination of thousand sugar molecules linked together in long chains.

There are two branches of complex carbohydrates:

• Starchy complex carbohydrates (starch)
• Fibrous complex carbohydrates (fiber)

Our body takes more time to break down and digest the complex carbohydrates than to digest simple carbohydrates, we call this as “higher thermic effect”.

Moreover, fiber provides many benefits as the following:

• Give the bulk to the intestine
• Promote healthy digestion and elimination
• Speed the transit time of food through the digestive tract
• Slow down the absorption
• Stabilize blood sugar and insulin
• Provide protection from gastrointestinal disease and colon cancer.

And because of fiber is less calories dense, fat loss diet always recommends a very high in vegetable.

Here are some examples of starchy complex carbohydrates and fibrous complex carbohydrates:

Recommendation about Complex Carbohydrate Intake:

As a general rule of carbohydrates consumption for good health and fat loss program, you should take 2/3 as fiber and 1/3 as starch.

Related Useful Resources

• 10 Common Weight Loss Tips that Healthy Fat Loss Must Read
• How Many Calories Should I Eat to Lose Weight?
• How to Choose Healthy Foods to Create Healthy Breakfast, Lunch & Dinner for Weight Loss
• Weight Loss and 3 Basic Body Types
• 3 Right Ways to Do Aerobic Exercise to Lose Weight Fast

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