Carbohydrates in diet: Types, Best natural Foods, which carbs are better for Weight Loss & Health? | PRO7fitness.com - The Honest Website About Nutrition in Sport, Supplements, Muscle Gain, Weight Loss and Health

Carbohydrates are the main source of energy for our body.

Of the three main components of food (proteins, fats, and carbohydrates), carbohydrates are the most controversial.

There are opinions that

carbohydrates are harmful for weight loss and muscle definition;
for optimal health, one should minimize the list of foods containing simple carbohydrates;
carbohydrates are also necessary for gaining muscle mass, just like protein;
complex carbohydrates should be the foundation of a healthy diet;
an excess of simple carbohydrates (especially sugar) is a factor that increases the risk of diabetes and other metabolic diseases;
etc.

This spectrum of opinions, often contradictory, is largely explained by the great variety of types of carbohydrates and the ambiguity of the commonly accepted classification, which implies a division into “simple” (or “fast”) and “complex” (or “slow”) carbohydrates, a classification that is considered erroneous and overly simplistic in professional circles.

In this article, we will discuss the types of carbohydrates, explain why the division of carbohydrate-containing foods into simple and complex is incorrect, provide a list of foods that contain carbohydrates (both simple and complex) in large quantities, and clarify which of them are the most beneficial for weight loss and health.

To give a preview, the answer to the two most popular questions regarding carbohydrates (which ones are the best for health and weight loss) is the same and is determined by the difference between simple and complex carbohydrates.

Main thoughts:

The division of natural carbohydrate-rich foods into simple and complex carbohydrates is incorrect, as all such foods represent a combination of fast and slow carbohydrates, as well as proteins and fats

For optimal health and weight loss, it is recommended to limit the consumption of foods containing large amounts of simple carbohydrates (sugars)

Regular consumption of simple carbohydrates (sugars) in large amounts leads to hormonal changes, which, along with the “empty” calories they contain, contribute to fat deposition

The list of carbohydrates harmful to health and weight loss includes only refined products produced by humans

Complex carbohydrates should form the basis of the diet when losing weight and are also beneficial for optimal health

The list of foods rich in slow carbohydrates, including fiber, consists exclusively of natural whole (unprocessed) plant products. There are no complex carbohydrates in animal products

What foods are classified as carbohydrates?

In the understanding of most of us, carbohydrates are sugar, pasta, bread… To this list, someone might also add cereals and potatoes.

In reality, the list of products that contain a large amount of carbohydrates is significantly broader. Among them are even those that we are used to considering protein-rich:

grains or cereals;
vegetables, especially starchy ones (potatoes, corn);
fruits;
dairy products;
nuts;
legumes;
seeds;
baked goods;
sweet products produced by humans.

Types of Carbohydrates

All types of carbohydrates can be conditionally divided into sugars, starches, and fiber. They form the basis of all carbohydrate-rich foods.

Sugars are simple carbohydrates (mono- and disaccharides), which are sometimes referred to as “fast” or “easily digestible,” as their absorption process begins the moment they enter the mouth. Their list is not limited to just the well-known table sugar.

Fiber and starches are complex carbohydrates (oligo- and polysaccharides). They are sometimes called slow, as the digestion process is significantly longer and ends in the large intestine.

Table: Types of Carbohydrates
Monosaccharides (1 molecule of glucose)	Glucose,  Fructose,  Galactose
Disaccharides (2 molecules of glucose)	Sugar,  Lactose, Maltose
Oligosaccharides (3-20 molecules of glucose)	Raffinose (3 molecules of glucose), Stachyose (4 molecules of glucose), Verbascose (5 molecules of glucose), Fructooligosaccharides, Polymers of commercially obtained glucose / maltodextrins (5-15 molecules of glucose)
Polysaccharides (20-1000 molecules of glucose) Starches and Non-starchy polysaccharides	Amylase,  Amylopectin, Cellulose,  Pectins

Simple and Complex Carbohydrates: The Fallacy of Common Classification

Traditionally, it is accepted to divide natural carbohydrate-rich products into simple and complex depending on the type that predominates in them: simple ones have a relatively high content of mono-, di-, and oligosaccharides, while complex ones have polysaccharides.

The root of all these words is saccharides… i.e., all types of carbohydrates differ at the molecular level by the number of molecules of the simplest sugars (glucose and its varieties) in their structure.

In monosaccharides, there is one molecule of glucose; in disaccharides, there are two; in polysaccharides, there are several dozen and thousands.

Glucose is a basic energy molecule. Almost all cells in the body obtain energy from it, including muscle cells and brain cells.

During digestion, all types of carbohydrates are broken down to the level of glucose.

It is commonly believed that the differences between simple and complex carbohydrates are as follows:

simple carbohydrates cause a sharp and significant spike in blood insulin levels and a similarly sharp drop afterward. They have a sweet taste and often do not have high nutritional value, serving as sources of so-called “empty calories,” and they are indeed responsible for cavities;
complex carbohydrates are rich in valuable nutrients, including fiber and trace elements. They are also digested and absorbed completely, but significantly more slowly, not causing a sharp change in insulin levels;
fiber is a type of complex carbohydrate that is practically indigestible and plays an important role in maintaining gut health and its normal functioning.

This commonly accepted classification is considered by scientists to be suitable for “lazy people and containing many errors,” which, nevertheless, does not prevent its widespread use in dietetics.

What are its errors?

Firstly, it is erroneous to divide natural products into carbohydrates, proteins, and fats, depending on the type of macronutrients that they contain in large quantities.

For example, when we talk about bananas, bread, or pizza as carbohydrates, we overlook their complex nature, namely that they represent a mixture of macronutrients (proteins, fats, and carbohydrates) and micronutrients (vitamins and minerals).

The same is true for carbohydrate-rich foods (both natural and man-made): they all contain both simple and complex carbohydrates in their composition.

From this perspective, it would be more accurate to divide all products not into simple and complex carbohydrates, but into those that are high in carbohydrates or low.

The table below lists carbohydrate-rich foods according to the classification of simple-complex and rich-poor in carbohydrates.

Table: List of Foods High in Carbohydrates
	High Nutritional Value (healthy and beneficial for weight loss)	Low Nutritional Value (NOT healthy and beneficial for weight loss)
Natural products high in simple (fast) carbohydrates	Fruits Freshly squeezed fruit juices Canned fruit juices Dried fruits Sweet dairy products Some sports bars	Sugar Honey, jams, syrups Sweet carbonated drinks Sports drinks Candies, chocolate Desserts Ice cream
Natural products high in complex (slow) carbohydrates	Bread, baguettes,  Breakfast cereals, Pasta, Porridge, Starchy vegetables (potatoes, corn), Legumes	Confectionery Potato chips Croissants

Note that many natural carbohydrate-rich products, which predominantly contain simple carbohydrates, are also good sources of fiber and vitamins with minerals.

At the same time, some refined products rich in complex carbohydrates contain a significant amount of fats, exceeding acceptable norms, and therefore are less beneficial.

The division of natural carbohydrate-rich products into simple and complex carbohydrates is incorrect, as all such products represent a combination of fast and slow carbohydrates, as well as proteins and fats.

Simple or fast carbohydrates – the worst carbohydrates for weight loss and health

All simple carbohydrates are called sugars because they have a sweet taste.

In their natural form, they are found in plant and dairy products.

Also, humans – wise and sweet-loving – have learned to extract sugars from natural products (sugar beets, sugar cane, corn, etc.) and enrich the foods they produce to “improve” the taste.

The list of the most popular simple carbohydrates (or sugars) includes:

table sugar (sucrose);
brown sugar;
cane sugar;
corn syrup;
glucose;
fructose or fruit sugar;
lactose or milk sugar;
maltose or malt sugar.

The chemical name of the sugar we are familiar with is sucrose. It is most often obtained from sugar beets. Sucrose consists of 50% glucose and 50% fructose.

Glucose is the simplest basic carbohydrate from which our body derives energy; all other carbohydrates, both simple and complex, contain varying amounts of glucose molecules and its varieties (isomers).

Glucose is the “blood sugar” that is measured in a blood test.

Fructose is fruit sugar, sourced from fruits and honey. Chemically, it is a slightly modified glucose molecule, its isomer.

The sweet taste of milk is given by lactose, which consists of glucose and galactose – another modification of glucose.

In sprouted grains (malt) of barley, rye, and other cereals, there is a large amount of maltose or malt sugar, which consists of two glucose molecules.

On product labels, the total carbohydrate content is usually indicated, without dividing it into simple and complex carbohydrates. In Western countries, it is standard to explicitly state the mass fraction of sugar.

All simple carbohydrates (sugars) ARE NOT beneficial for either weight loss or health. Their consumption in large quantities should be avoided, as well as refined products that contain a lot of them.

This is related, firstly, to the high glycemic index of most of them, which characterizes the body’s insulin response: an increased level of insulin is a favorable factor for fat deposition.

A low level of insulin is referred to by scientists as one of the factors of metabolic health in the body.

Secondly, due to their low nutritional value, as they contain no proteins, fats, fiber, or vitamins and minerals, apart from calories.

At the same time, it should not be forgotten that when we talk about weight loss, the primary importance lies not in WHAT we eat, but in HOW MUCH. See The main cause of obesity, How to lose weight without exercise. Scientific research.

It is possible to lose weight by eating only potatoes, fast food, ice cream, and other unhealthy products, as long as the caloric deficit rule is followed.

For optimal health and weight loss, it is recommended to limit the consumption of products containing simple carbohydrates (sugars) in large quantities.

We recommend: Milk: benefits and harms for the human body. Scientific facts

Why are simple carbohydrates harmful for weight loss?

The harm of sugar for weight loss is not limited to its “empty calories”.

With regular consumption of simple carbohydrates, especially sugar and fructose, hormonal changes occur in the body that promote obesity.

These are described by concepts such as insulin and leptin resistance.

Leptin is a hormone that controls appetite. When its level in the blood is high, it serves as a signal for the body about satiety and the need to stop eating.

Leptin insensitivity manifests itself in the consumption of larger amounts of food, i.e., calories, the excess of which is converted into fat.

Insulin is a transport hormone, one of its functions being the control of blood sugar (or glucose) levels. This is why its level rises when consuming certain foods, primarily those rich in carbohydrates.

How does insulin control blood sugar?

It transports some carbohydrates directly into the cells for use as energy, to meet the current demand for it. The remainder of the carbohydrates is sent to short-term energy storage – glycogen in the liver and muscles, and when these are full, to long-term energy storage, i.e., body fat.

The more carbohydrates we consume, especially those with a high glycemic index, the more favorable the conditions for obesity.

However, high glycemic index is not only characteristic of simple carbohydrates as is commonly believed. Here we encounter the limitations of the conventional classification of simple-complex carbohydrates and its inaccuracies.

The issue of hormonal disturbances accompanying the consumption of simple carbohydrates and their harm for weight loss is discussed in detail in the article The Benefits of Weight Loss for Health: The Effect of Losing Even 5% is Colossal.

Regular consumption of simple carbohydrates (sugars) in large quantities leads to hormonal changes, which, along with the “empty” calories they contain, contribute to fat deposition.

We recommend: The Harm of Sugar to the Human Body. Scientific Facts

List of Foods High in Simple Carbohydrates

A list of foods containing simple carbohydrates that should definitely be excluded:

sweet carbonated drinks;
cakes, pastries, etc.
cookies;
breakfast cereals;
juices (in packages).

Replace sweet carbonated drinks with water, herbal teas, or lemon water.

A good alternative to human-made sweet treats is dried fruits and fresh fruits. You can also use natural sweeteners, such as stevia.

Instead of store-bought cookies, bake them yourself. There are many recipes for healthy cookies made with complex carbohydrates and minimal sugar.

Make natural fresh juices. Most juices in tetra packs are useless.

Breakfast cereals are rich in simple carbohydrates. This is despite the marketing claims on their packaging convincing consumers of their health benefits. The same is true for so-called energy and protein bars, popular among athletes.

If you want, here is a universal rule of healthy eating: build your diet primarily on natural products and stay away from refined, man-made ones.

In the list of harmful carbohydrates for health and weight loss, there are exclusively refined products made by humans.

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Complex carbohydrates – the best carbohydrates for weight loss and health

Complex carbohydrates are sometimes called slow, as they consist of several dozen and even thousands of simple carbohydrates connected together, and must be broken down during digestion.

Natural products containing complex carbohydrates are more beneficial for both health and weight loss.

This is explained, firstly, by the high content of fiber and vitamins with minerals, and secondly, by the slow digestion rate: they satisfy better, filling the stomach, leave the digestive system more slowly, delaying the onset of hunger, and lead to fewer sharp changes in blood insulin levels.

Most often, products containing slow carbohydrates have a low glycemic index, which is beneficial for both weight control and health.

Fiber and starches are the basic components of all complex carbohydrates.

Complex carbohydrates should form the basis of the diet when losing weight, and are also beneficial for optimal health.

We recommend: What NOT to eat and what to EAT to lose weight?

List of products rich in complex carbohydrates

List of products rich in complex carbohydrates:

fruits (apples, bananas, dates, etc.);
vegetables (broccoli, white cabbage, bell peppers, tomatoes, cucumbers, greens);
nuts and seeds;
legumes (beans, lentils, peas, chickpeas);
whole grain cereals (corn, buckwheat, oatmeal, brown rice);
whole grain bread.

Cereals are a valuable source not only of fiber but also of essential micronutrients: potassium, magnesium, selenium, B vitamins.

Prefer unrefined types (unprocessed): for example, instead of white rice – brown; instead of premium flour – coarse flour, rye, and corn flour; instead of semolina – wheat groats, etc.

Refined grains lack most of their beneficial substances, the lion’s share of which is contained in the shell, and therefore mainly represent a source of calories.

From fruits, choose only fresh or dried fruits. Canned fruits usually contain a lot of sugar.

Vegetables are one of the best sources of complex carbohydrates. They are beneficial for health both in their fresh form and when frozen.

Legumes, in addition to being a valuable source of protein, contain a large amount of beneficial slow carbohydrates. They are also rich in iron, potassium, and folate (vitamin B9).

In the list of foods rich in slow carbohydrates, including fiber, there are exclusively natural whole (unprocessed) plant products. There are no complex carbohydrates in animal products.

Fiber

Fiber is found only in plant foods and is completely absent in animal products: milk, eggs, meat, poultry, fish.

Fiber is the indigestible part of plant food (fruits, vegetables, whole grains, nuts, legumes). When we consume it, it passes through the digestive tract almost unchanged.

For health, it is recommended to consume about 25-30 g of fiber per day. Most people do not do this.

Fiber is beneficial for the health of the digestive system (it promotes regular bowel movements), provides a feeling of fullness after meals, and plays an important role in controlling blood cholesterol levels.

Here is a list of foods that are high in fiber:

legumes;
fruits and vegetables, especially those with edible skins;
whole grain cereals (whole wheat, oats, barley, rice);
bran;
whole grain bread (made from coarsely ground flour or with added bran);
pasta made from whole grain flour;
nuts (peanuts, walnuts, almonds), which are also a source of healthy fats and protein.