Carbohydrates are often talked about in diet culture and have been dubbed as the enemy to weight loss. However, carbohydrates play a very important role and function in your health. Let's explore the different types of carbohydrates and how each can impact your health. 

Types of Carbohydrates: Simple vs Complex Carbs

Simple Carbohydrates 

The terms simple carbohydrates, refined carbohydrates and high glycemic carbohydrates are basically interchangeable. What makes these carbohydrates different from their complex (or low glycemic) carbohydrate counterparts is the physical effect these foods have on the body and how quickly these effects take place. Foods that are high on the glycemic index cause an almost instant spike in blood sugar, which then causes an instant release of insulin, allowing that sugar to get into the cells where it is needed for energy.

A quick or high surge of insulin is viewed as a stress to the body, and consequently, the adrenal glands produce and release cortisol to help cope with this stress. At this point, we often start craving something sweet, as our body wants to protect against the dangers of hypoglycemia. Simultaneously, the liver releases glycogen, again to increase blood sugar levels and avoid a hypoglycemic state. Between the glycogen release and the sweet food or drink that we ingest, there is another large and quick spike in blood sugar, causing another huge insulin release, and the cycle continues. The danger of this continuous cycle of blood sugar – insulin – cortisol - glycogen – blood sugar – insulin – cortisol – glycogen is that the organs responsible for the production and release of these substances become tired.

This can lead to insulin insensitivity (when the pancreas becomes exhausted) and adrenal exhaustion (after ongoing cortisol release) these problems can then lead to whole-body hormone imbalances, not to mention diabetes, weight gain, obesity, an acidic pH, and significant cardiovascular dysfunction. Some examples of simple carbohydrates include many refined products. Anything white – white bread, white pasta, most commercial baked goods and breakfast cereals are considered high glycemic and simple carbohydrates.

Complex Carbohydrates

Complex carbohydrates are just that, they are made up of substances that are harder for the body to break down and digest. More accurately, complex carbohydrates are chains of 3 or more simple sugars and often include significantly more fibre, meaning their absorption in the body is slower (also slowing sugar release and therefore how quickly and how high blood sugar elevates). For many individuals, this also means they feel more full for a longer time and need to eat less (often) than they would with more simple or refined carbohydrate foods. It is also important to know that some complex carbohydrates are not digestible at all and cause even less or no changes at all in blood sugar.

Complex carbohydrates include many vegetables and whole grain products. These foods also tend to be lower on the glycemic index, than their refined or simple carbohydrates counterparts. For example, whole wheat bread, wholegrain pumpernickel and sourdough rye bread are all much lower on the glycemic index than white bread, just as brown rice is lower on the index than instant white rice. Generally speaking, the more processed a grain is, the easier it is to digest and therefore the higher the glycemic index it falls (because it causes blood sugar to go higher and to get there faster!).

Food Examples

Simple Sugars

• Glucose – A monosaccharide that forms the building blocks of most candy/sweets/sugary foods. Foods such as jams (preserves), candies, and dried fruits are all very high in glucose.
• Sucrose – Table sugar
• Fructose – Found naturally in certain foods (fruit and vegetables!) and also processed to make high fructose corn syrup, found in many candies, cereals, juices and sodas

Intermediate

• Maltodextrin – produced from corn, rice or potato starches (through enzymatic reaction) for use as a low-calorie food additive and sweetener. It is thought to be digested easier than many other artificial sweeteners.

Sugar Alcohols

• Xylitol – A naturally occurring sugar alcohol and sugar substitute found in the fibres of many fruits and vegetables. Xylitol is included in many toothpastes and gums, as it has been found to prevent bacteria from adhering to tooth enamel, actually helping to prevent cavities.
• Erythritol – A sugar alcohol, also occurring naturally in some fruits and fermented foods. Almost non-caloric.
• Malitol – Another sugar alcohol, closely resembling sucrose. Low calorie and higher sweetness factor than many sugar alcohols.

Indigestible Carbohydrates

• Inulin and FOS (Fructooligosaccharides) – Found in onion, chicory root, garlic, and jerusalem artichoke. These fibrous carbohydrates are also called prebiotics, as they promote the growth of 'healthy' or 'good' bacteria in the gut, at the expense of the 'bad' bacteria.

Health Benefits & Importance of Carbohydrates

Carbs & The Immune System: Their Effect On Good vs Bad Bacteria

This may be a repeat lesson for many, but I thought it would be helpful to also include in this article what some of these groups of carbohydrates are doing in terms of immune health, more specifically the GALT system (gut-associated lymphoid tissue). Our digestive tract is lined with bacteria, which help us to ferment and break down the foods we eat for optimal digestion, as well as help to protect us against other bacteria, foreign to our system, and against an overabundance of any one bacteria in general – which then automatically becomes 'bad'. Many indigestible carbohydrates, such as inulin, are termed prebiotics because they more or less feed the 'good bacteria', to ensure that it has a larger population than the 'bad bacteria' of the gut. Simple sugars, like glucose, fructose and sucrose feed the bad bacteria, making them stronger and increasing their ability to spread and outnumber the good bacteria. This is just one way that refined or simple sugars serve to suppress the immune system.

Carbohydrates As Supplements

Protein, in terms of a sports supplement, is meant to assist in muscle rebuilding, while carbohydrates supply fuel/energy for the body and can be used before, during or after a workout. Carbohydrate supplements work to replenish glycogen stores which are depleted when we exercise. Simple carbohydrate supplements are used to create the insulin spike (mentioned above) in hopes that, for exercise performance, this allows for nutrients (glucose) to get into the cells faster for immediate energy. Waxy maze starches are widely used in the world of training and sports nutrition. They are long-chained carbohydrates that work like simple carbs. - rapidly absorbed in the body, providing immediate energy. Complex carbohydrates can also be used as supplements to enhance performance and muscle building. They again provide energy, as well as supporting new muscle growth. Without complex carbohydrates as a source of fuel, our bodies will eventually start using protein from muscle for energy, resulting in lost muscle mass (hardly the goal for most athletes). Many complex carbohydrate supplements are maltodextrin-derived.

Natural Sugar Alternatives For Better Blood Sugar 

Alternative Sweeteners

Stevia

Stevia is a calorie and carbohydrate-free natural sweetener. It can be used wherever sugar is called for in baking, but keep in mind it is said to be 300 times sweeter than sugar, so you'll want to use significantly less. That being said, stevia does not affect blood sugar in the same way that sugar does and is safe in moderation for diabetics.

Date sugar

Date sugar is a great alternative to brown sugar, especially in baking. It can be used one to one with table sugar. It contains all the vitamins, minerals and fibre found in dates, so it's rich in nutrients. It is fairly high on the glycemic index, however, so use it in moderation.

Raw Honey

Raw honey is rich in nutrients, sometimes referred to as a superfood. It also has antibacterial, antiviral and anti-fungal properties, and it is alkaline forming and helps to keep a balanced pH in the gut. It is sweeter than table sugar, but it is also higher in calories and carbohydrates. This is not the best substitute for individuals with blood sugar issues. Be sure to avoid processed or refined honey, as it has been stripped of all its nutritional value and medicinal properties. Similar to corn syrup, refined/processed honey is nothing more than empty calories, and a lot of them.

Molasses

All of the nutrients that are taken out or stripped from table sugar are combined to make molasses. It is nutrient-rich, being a high source of iron, as well as containing calcium, copper, magnesium, phosphorus, zinc and potassium. Similar to raw honey, it has an alkalizing effect on the digestive system. Great for baking, although it does have a distinct taste.

Maple syrup

I have a personal weakness for maple syrup and although it is still a better alternative than sugar, it is still a somewhat refined alternative. It is also a little higher on the glycemic index than some of the other alternatives I am mentioning here. All that aside, in moderation, maple syrup is nutrient-rich and full of antioxidants.

Agave nectar

This is a syrup made from the sap of the blue agave plant. Agave is slightly sweeter than sugar, but very low on the glycemic index. It can be substituted for sugar in baking. It is recommended that you use ¾ cup of agave for every cup of sugar and cut the liquid in the recipe by ¼ cup. Because it is a liquid and has no aftertaste, it is also great for sweetening coffee or tea. Beware of "RAW" agave products. It is important to understand that there are no rules in terms of labelling a substance raw. Although I still believe Agave to better for you than refined sugar, do not be fooled. It must still be heated to high temperatures to exist as it does on the shelves today. Whether the label reads raw or not, there is still some processing that makes the substance shelf-ready and therefore some nutritional properties that are lost.

Brown Rice syrup

Brown Rice syrup is lower on the glycemic index, but still not recommended for diabetics, as it can cause spikes in blood sugar. It has a bit of a nutty flavour and is great for baking, especially in granolas and crisps. It is also less sweet than table sugar.

Synthetic Sweeteners: How Do They Compare?

Splenda (Sucralose)

Once thought to be the 'healthiest alternative', there is some evidence to suggest that Splenda contains a bulking agent made from derivatives of corn syrup (= SUGAR). Being 600 times sweeter than sugar itself, the amount of sucralose alone that would be necessary to sweeten your morning coffee is so minimal that it is argued that it must be combined with a bulking agent to package. Although still very low in calories, this may have side effects for diabetics who are consuming Splenda in large amounts.

NutraSweet/Equal (Aspartame)

Aspartame is a combination of L-aspartic acid and L-phenylalanine. It has 24 calories per tsp. and is 180x sweeter than sugar. There have been claims in the past that aspartame can lead to brain cancer, but it appears that scientific research does not support these findings. That being said, individuals with phenylketonuria (PKU) need to avoid aspartame, as do individuals who are prone to headaches, as there is some moderate evidence to suggest it exacerbates this issue.

Sweet N' Low (Saccharin)

Around 1879, saccharin contained 1/8 calorie per tsp. and it is 300 times sweeter than sugar. Again, there were studies in the '70s (leading to an FDA warning on the label, which has since been removed) linking saccharin to bladder cancer in rats. These studies have since been shown to be of poor quality. That being said, saccharin is known to have a bitter chemical aftertaste and is not enjoyed by all.