Simple sugars is a technical term used to refer to carbohydrates found within the body that are made up of only one or two molecules of glucose, while complex sugars referred to those carbohydrates that have more than two molecules of glucose attached to them. A simple example of a simple sugar is the glucose found in rice, bread and potatoes, while complex sugars include fruit, cakes and milk. There are three main types of carbohydrates that you can find in your body; complex, simple and complex-complex carbohydrates.
In our daily diet, we consume three to four grams of complex-complex carbohydrates per day, while consuming simple sugars and starches from foods you eat. These carbohydrates provide energy to your body and play an important role in the body’s metabolism. However, some studies show that the consumption of refined white flour can trigger harmful metabolic reactions, which can lead to fat gain.
Foods containing refined white flour include baked goods, white breads and cereals, white rice and pasta, and baked and broiled foods. Foods with little to no refined white flour include sweet potatoes, yams, bananas, apples, peaches, pears and figs. When consuming foods that are rich in complex-complex carbohydrates, it is important to keep in mind that your body can process these carbohydrates slowly. Refined white flour is absorbed into your body very quickly and causes your metabolism to speed up.
Some experts have argued that processed foods that contain large amounts of refined sugars and white flour are responsible for many serious diseases, including high blood pressure, heart disease, cancer, diabetes and many other diseases. You need to keep in mind that your body has a system of elimination in which any substances that are not digested in the intestines are eliminated via the kidneys. Processed foods are not processed through the kidneys, so when you take these foods, they get immediately converted into simple sugar and sent to your bloodstream.
The average adult usually consumes between seven and twelve grams of simple sugars in their daily diet. Because these sugars are not digested properly, they stay in the bloodstream and in the body. Many experts believe that the sugar stays in the bloodstream for months after a meal is consumed. The reason this occurs is that these sugars get converted into sugar in the blood before they can be broken down in the intestines. So even though you are eating the food, simple sugars are being produced and stored in the body as well.
There are also foods that are rich in simple sugars. One example is whole grain bread.
These grains, such as whole grain oatmeal, brown rice, barley and rye contain high levels of simple sugars. It is thought that these sugars are absorbed into the bloodstream much more easily than complex sugars. Other examples of these foods include granola bars, sugarless cookies, honey and jams, coffee and orange juice, and some fruits like grapes, strawberries and blueberries.
Even though you are able to digest simple sugars easily, it is important to make sure you are not eating too many of these foods on a regular basis. If you eat too many simple sugars, it can create a condition known as ketosis, which can cause the body to burn fat and produce ketones instead of glucose. Eating too much protein can cause this to happen.
So the next time you reach for a sweet treat, don’t reach for the sugar. Instead, choose your treat with a good quality salad dressing or smoothie instead. With just a little bit of fruit and a moderate amount of protein, you are helping your body to burn the right types of fats, which is the key to maintaining a healthy body weight.