When you eat, you probably do not think about the digestion process taking place inside your body. You probably don't consider the impact the rate of digestion has on your health, or what foods digest at what speed. Carbohydrates are essential for energy, as well as the structure and function of your organs and cells. More than one type of carbohydrates exist, each impacting your health in different ways.
Types of Carbohydrates
There are two types of carbohydrates -- simple and complex. The speed at which carbohydrates are digested depends on the type. Although the basis of all carbs is sugar, simple carbohydrates digest quickly and tend to lack the nutrients and fiber that complex carbs contain. Simple carbs give you a rapid boost of energy, but leave you feeling sluggish shortly after because of rapid digestion. Complex carbs digest slowly, helping you maintain an even energy balance. The Asian Food Information Centre reports that approximately 55 percent of your total calories should come from carbohydrates. However, NutritionMD.org suggests limiting the amount of simple carbs you consume because of their nutritional deficiencies.
The Process
Carbohydrates are broken down into glucose, a type of sugar in your blood. Once broken down, the glucose is absorbed into your blood and stored in your liver and muscles until needed for energy. Insulin, a hormone produced by your pancreas, works to regulate the amount of glucose in your blood, helping to keep your blood sugar levels within a healthy range, explains AFIC.
Benefits of Slow Digestion
Since complex carbs take longer to digest, the breakdown of glucose is slower, as well. The longer it takes for glucose to enter your bloodstream, the more stable your blood sugar levels. This is beneficial for diabetics trying to control the rapid rise and decline of glucose that simple carbohydrates cause. Complex carbs are also high in fiber, which gives you a feeling of satiety sooner. This can help in weight loss, and also help to prevent or reduce high cholesterol. Excess cholesterol binds to the fiber from the food you eat, eliminating it from your body. MayoClinic.com recommends 5 g to 10 g of soluble fiber each day.
List of Complex Carbohydrates
Complex carbohydrates come in many forms. These include green vegetables, beans, lentils and peas. Starchy vegetables such as potatoes, sweet potatoes and corn are good sources. Whole grains, such as rolled oats, brown rice and whole-wheat pasta fall into this category, as well. Choosing natural, plant-based foods ensures that you consume carbohydrates that take longer to digest, and contain the vitamins and minerals your body needs.
