1. Chain of Carbs
Complex carbohydrates are long chains of sugar particles that combine in specific ways to create fiber and starch in food, unlike simple carbs which are made of a single sugar molecule. Carbs are broken down into sugar, which your body converts to energy or fat, then stores for later use. Simple carbohydrates are more easily converted to fat and stored on the body. Because complex carbs are made of strings of sugar molecules, your body absorbs them more slowly than simple carbohydrates and converts them to energy more readily.
2. Simple Foods Have Complex Carbohydrates
Foods that contain bran are a good source of complex carbohydrates. Focus on foods like cornmeal, oatmeal or wheat barley. Choose foods like pasta, brown rice, potatoes and root vegetables to provide your body with quality energy that will sustain your body throughout the day. Corn, peas, beans and lentils, high fiber and whole grain cereals are all made of complex carbohydrates.
3. Pass the Pasta
Low-carb diets are touted as the simple way to lose weight, but the science doesn't support it. If you suddenly cease to eat carbs, you'll loose water weight rather than fat. And even when your body burns fat, it releases ketones in the bloodstream to reduce hunger. That may sound like a good thing, but if you don't feel hungry, you can't tell when your body needs to refuel. In addition, many low-carb diets are high in fat. You can't lose weight by increasing your fat intake. So pass the pasta and make it a part of a well-balanced diet.
4. How Much is too Much?
Since your body gets most of its energy from carbohydrates, it's typically recommended that they make up between 45 and 65 percent of your daily diet, with an emphasis on complex carbohydrates. This percentage remains the same regardless of how many calories you consume. Even those who follow a low calorie diet need to eat a proper amount of complex carbohydrates to fuel the body. Carbohydrate diets will leave you feeling tired and sluggish.
5. Need a Pit Stop
Since complex carbs are processed slowly, the fuel they provide is released steadily, allowing you to maintain the pace of your daily life. This is why you'll often hear of athletes loading up on pasta, since it's a complex carb that provides consistent fuel during athletic events. By replacing simple carbs with complex carbs, you'll feel a difference in your energy level immediately. If you find yourself feeling sluggish or rundown, cut out refined sugar and simple carbs. Try eating a meal with plenty of complex carbs to top off your tank and get you back on the road.
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