There are a lot of questions on what simple carbs are. There are generally 3 categories these days which include; simple natural, complex, and simple/refined carbs. Well lets break a bit it down a bit first.
SIMPLE NATURAL CARBS are easy to digest, taste great and have nutrients and we like them a lot. If you need something sweet grab fruit and not a refined carbs like cookies and candy. Fruit contains fiber which balances out its sugar content which makes that energy hit a little more slow-releasing and sustainable than a refined carb. You will fruit listed as a complex carb and a simple carb. Confusing right? I hear you. This is where simple natural carbs come into play. This is your fruits and dairy products. They are high in sugar but since they are also high in fiber and nutrients it falls into both categories depending on who you are talking to.
Fruits lower in sugar:
Berries, cherries, apples, pears, grapefruit, apricots, peaches, figs.
Fruits higher in sugar:
Melons, mangoes, papayas, pineapples (great for inflammation though)
COMPLEX CARBS stabilize blood sugar levels and leave you feeling satisfied longer!To keep it simple, green veggies, legumes and whole grain are complex carbs. Legumes? What are those? Legumes are lentils, beans and peas, and should also be eaten nearly every day.
Highly Recommended Veggies- lower carb levels
|Avocado (actually a fruit)||Fennel|
|Beet greens||Green and red cabbage|
|Brussel sprouts||Lettuce: romaine, red leaf, green leaf|
|Chinese cabbage||Peppers: red, green, yellow and hot|
Veggies to use sparingly – High in carbs
- Winter Squashes
Bad carbs are refined carbs. Look at your label. If the label lists sugar, sucrose, fructose, corn syrup, white or “wheat” flour, they contain simple carbohydrates. If these ingredients are at the top of the list, they may contain mostly simple carbohydrates, and little else. They should be avoided. If you must eat them, moderation is key and try to add in a protein or fiber to slow down the absorption.
- Table sugar
- Corn syrup
- Fruit juice
- Bread made with white flour
- Pasta made with white flour
- Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc.
- Candy (yeah it’s listed twice)
- All baked goods made with white flour
- Most packaged cereals