Carbohydrates

Carbohydrates main function is to provide energy for the body. In order to fuel the body with energy, carbohydrates are converted into glucose. Glucose is then transported through the body’s bloodstream and distributed to cells for conversion of energy.

The body deals with carbohydrates at different speeds, depending on how quickly the carbohydrates are broken down in digestion. Due to their chemical structure, they are divided into simple (fast) and complex (slow) carbohydrates.

Wikimedia CC

Simple (fast) carbohydrates are converted rapidly into the blood stream as glucose. They affect the blood sugar level which rises quickly, but soon the blood sugar falls again. The low blood sugar level will then make you feel tired and hungry all over again. Simple (fast) carbohydrates are found in all kinds of foods that contain a lot of sugar, such as candy, soda, juice, cakes, buns, biscuits, white bred and sugared cereals.

Wikimedia CC

Complex (slow) carbohydrates take longer to digest and help your body maintain a normal and more consistent blood sugar level. A benefit of keeping the blood sugar level stable is that it will prevent food cravings and help you keep your weight in a healthy range. Complex carbohydrates are usually packed with vitamins, minerals and fibers. Slow carbohydrates are found in fruit, vegetables, beans, pasta, rice, potatoes, whole grain bread, unsweetened muesli and dark chocolate.

In order to measure rapid and slow carbohydrates, one uses the GI (Glycemic Index). GI is a measurement on how fast carbohydrates raise your blood level as well as how much insulin that is released. Foods with simple (fast) carbohydrates have a high GI and foods with complex (slow) carbohydrates have a low GI. By using this index you may compare foods and make wiser choices to keep your blood sugar at a healthy level.

To summarize, consumption of sugar-rich foods should be limited since sugar contains no nutrition, just energy. A healthier diet contains less sugar-rich and refined products like white bread, jam, sugary cereals and candy (high GI).Whole meal bread, fruit,  vegetables and pasta (low GI) are better food choices.
However, don’t stare blindly at the GI. Be aware that the GI does not consider the calories or nutritional value of food. Take Nutella (hazelnut-based sweet spread) as an example: Nutella has a lower GI than an apple, although apple is a healthier food choice.