The National Institutes of Health classifies carbohydrates into simple or complex, and recommends that your diet mostly consist of complex carbohydrates. Harvard School of Public Health doesn't use this system. Instead of grouping carbohydrates into simple and complex, Harvard scores carbohydrates on the glycemic index, a system of ranking carbohydrates by their effects on blood sugar. Many high glycemic index foods are also simple carbohydrates.
Identification
Carbohydrates are the quickest source of energy for the body. They are found in a wide variety of foods, including bread, pasta, beans, milk, potatoes, sweets and soft drinks. They include starches, sugars and fibers. Carbohydrates, except fiber, are broken down into sugar by an enzyme called amylase. Fiber is a carbohydrate that can't be digested. Although low carbohydrate diets have been a fad, don't severely restrict carbohydrates. They provide essential vitamins and minerals, fiber and several important phytonutrients, or plant substances that protect health.
Types
According to the NIH, simple carbohydrates consist of one or two sugars, while complex carbohydrates have three or more sugars. Simple carbohydrates can be naturally occurring or result from processing. Examples of complex carbohydrates include legumes, starchy vegetables and whole grains. Examples of naturally occurring simple carbohydrates include fruits, milk products and vegetables. Refined and processed simple carbohydrates are found in candy, soda, syrups and table sugar. While many people believe that complex carbohydrates are converted to glucose more slowly than simple carbohydrates, some complex carbohydrates are converted to glucose just as quickly as simple carbohydrates, according to Harvard School of Public Health.
Disadvantages
If you choose to follow a low complex carbohydrate diet that mostly consists of refined and processed carbohydrates, you may not get enough B vitamins and other important nutrients. These foods provide calories, but little nutrients. They can also lead to rapid swings in blood sugar. Note that fructose, the sugar in fruit, is a simple, naturally occurring carbohydrate and doesn't have this effect, according to Harvard School of Public Health.
Glycemic Index
High glycemic index foods tend to cause quick and strong increases in blood sugar. Rapid swings in blood sugar levels have been linked to an increased risk for diabetes, heart disease and being overweight, according to Harvard School of Public Health. Whether a low complex carbohydrate has adverse effects on blood sugar will depend on the type of carbohydrates you eat instead of complex carbohydrates. If you follow a low complex carbohydrate diet of mostly refined carbohydrates, sweets and soda, you're eating foods that rank high on the glycemic index. On the other hand, if your simple carbohydrates come from fiber-rich fruit, your blood sugar won't be adversely affected.
Recommendations
The National Institutes of Health recommends that most people get 40 percent to 60 percent of their calories from carbohydrates, preferably in the form of complex carbohydrates. Harvard School of Public Health suggests you choose "good" carbohydrates, such as beans and whole grains. Try adding whole wheat bread, bulgur, brown rice or quinoa to your diet.
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