Simple vs. complex carbohydrates

Carbohydrates are one of three macronutrients in our diets that provide calories. The other two are protein and fat. Carbohydrates provide most of the energy needed in our daily lives, both for normal body functions such as heartbeat, breathing and digestion and for exercise such as cycling, walking and running.

Carbohydrates are considered simple or complex based upon their chemical structure and both types contain four calories per gram. Both are also digested into a blood sugar called glucose, which is then used to fuel our bodies for work or exercise.

In the past few years, simple carbohydrates have become known as the 'bad' carbs, while complex carbs seem to be designated as the 'good' ones. Although this is based on more hype than science, here are the reasons why:

• Simple carbohydrates are digested quickly. Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. Examples include fruits, fruit juice, milk, yoghurt, honey, molasses and sugar.
• Complex carbohydrates take longer to digest and are usually packed with fibre, vitamins and minerals. Examples are vegetables, breads, cereals, legumes and pasta.

Most experts recommend that 50 to 60 per cent of the total calories in our diet come from carbohydrates. The bulk of the carbs we consume should be complex and most of the simple ones should come from fruits and milk or yoghurt, which also contain vitamins and minerals.

Avoid getting the bulk of your carbs from refined foods high in sugar, since they are usually low in the nutrients we need to maintain health and energy levels.

Why not chat to other iVillagers about carbs on the Diet & Fitness - Polls & Debates message board. Take a look at some of the LIVE discussions happening now on the board: