CARBOHYDRATES—Good, Bad, or Misunderstood?
First off, what exactly is a carb? We will start low and slow with this information because I’d rather have a deeper understanding of something simple than a surface-level grasp of something complicated. You might be surprised to learn that carbohydrates include more than just rice, potatoes, and bread! Here are some foods you may not have realized contain carbs (I didn’t until recently!):
Raisins
Dates
Bananas
Peanut Butter
Orange juice
Honey
Beans
Blueberries
Broccoli
Cashews
Pistachios
Now that we see how broad the category of carbohydrates is, it’s important to understand the difference between simple and complex carbohydrates.
Simple Carbs: Quick Energy, But at a Cost
Simple carbohydrates consist of fewer sugar molecules bound together, making them easier and faster to digest. This means they convert to glucose (sugar) quickly, entering your bloodstream and causing a rapid spike in blood sugar.
Why does this matter? Frequent blood sugar spikes can lead to:
Hormonal imbalances
Unstable energy and mood swings
Increased fat storage and weight gain
Higher risk of chronic diseases like heart disease, cancer, and type 2 diabetes
Greater susceptibility to autoimmune conditions like psoriasis and Hashimoto’s
Complex Carbs: Slow and Steady Wins the Race
Complex carbohydrates, on the other hand, consist of longer, branching chains of sugar molecules. Because they take longer to break down, they provide a slower, steadier release of glucose into the bloodstream. They’re also often packed with fiber, vitamins, and minerals, making them a more nutrient-dense choice.
What does this mean for you? A diet rich in complex carbohydrates supports:
Sustained energy levels
Better weight management
Balanced blood sugar
Overall improved health
Glycemic Index (GI): a system that ranks foods on a scale from 1 to 100 based on their effect on blood sugar levels.
Glycemic literally means “causing sugar in the blood". By choosing LOW glycemic foods, you’ll stay in the healthy blood sugar range, control mood swings, and reap all the benefits of complex carbohydrates already shared. You can check out the chart below (provided by the Functional Nutrition Alliance) and see for yourself!