It is beneficial to the kidney and can control blood sugar. Experts teach you to change from simple carbohydrates to eat this type

Carbohydrates are nutrients that the human body needs in large quantities, providing energy, promoting digestion and controlling blood sugar. Many foods contain carbohydrates, including fruits, grains, beans and vegetables. There are different types of carbohydrates, among which complex carbohydrates are superior to simple carbohydrates. What is the difference between the two? New York registered nutritionist Jillian Kubala explains the composition of carbohydrates and recommends that people add multiple complex carbohydrates to their daily diet.

Simple carbohydrates: Single sugar and double sugars

All carbohydrates are composed of sugars and are divided into simple carbohydrates composed of only one or two kinds of sugars, and complex carbohydrates composed of multiple kinds of sugars. Monosaccharides are the simplest and smallest types of sugars, mainly including glucose, fructose and galactose; disaccharides are composed of two single sugars, mainly three: sucrose (glucose + fructose), maltose (glucose + glucose) and lactose (glucose + galactose).

Many healthy foods contain single sugars such as glucose, fructose and galactose; while many unhealthy processed foods contain large amounts of single sugars, such as high-fructose corn syrup and sucrose. Single sugar is easily digested by the body, causing blood sugar to rise rapidly. This type of simple carbohydrate such as candy, soda, and sugar-containing baked goods, in addition to the high heat, the content of fiber, protein and vitamins is extremely low. Therefore, eating too much simple carbohydrates will increase health problems such as obesity, type 2 diabetes and heart disease.

Complex carbohydrates: Polysaccharide

Complex carbohydrates are composed of more than three types of carbohydrates, making it more difficult for the body to decompose, requiring longer time to digest, and the blood sugar rises more slowly. There are three main types of polysaccharides: powder, liver sugar and fiber. Powder and fiber are polysaccharides that exist in food, while liver sugar is only found in the body. It is the form in which humans and animals store carbohydrates in the body. We will use liver sugars that are stored in muscles and liver to gain energy. Powder is concentrated in foods such as fruits, vegetables, beans and grains. Unlike powder, it is hard to digest by humans, but they are the best foods for beneficial bacteria in the kidneys and can help with smooth bowel movements.

Compared with people who eat large amounts of simple carbohydrates, people who often eat fiber-rich complex carbohydrates have lower chances of heart disease and kidney cancer. The fiber can also make people feel full, so people who eat high-quality diets often have lower body fat than those who eat low-quality diets.

The following are compound carbohydrates recommended by nutritionists.

. All grains: quinoa, quinoa, brown rice, quinoa, quinoa, minced rice, millet, etc.

The whole grain is a complete grain containing endosperm, germ and keratin. These parts contain important nutrients, such as fibers, vitamins and minerals. Once removed, they become refined grains, greatly reducing the nutritional value.

. Bean types: black beans, yellow beans, lentils, pine beans, peas, flower beans, etc.

Study proves that diets rich in soybeans can prevent certain cancers, type 2 diabetes and digestive system diseases.

. Powdered vegetables (root penis): sweet potato, squash, corn, beet, etc.

All vegetables contain carbohydrates, but some vegetables have higher powder content than others, which are classified as root-blocked in Taiwan.

. Fruits: blueberries, apples, oranges, bananas, peaches, mangoes, strawberries, etc.

Fruits are not only sweet, but are rich in fiber, vitamins, minerals and plant compounds. However, nutritionists remind that excessive amounts of fruit can also affect blood sugar production.

Reduce or avoid consumption Simple carbohydrates

Do you see the source of carbohydrates in your diet? For example, over-taken in white bread and foods with added sugar can cause health hazards. Foods containing a lot of added sugar, such as various beverages, soda, candy and sugar-containing grains, are particularly harmful. High added sugar intake is related to poor blood sugar control, high triglycerides, non-alcoholic fatty liver, etc.

Avoid eating too much refined grains for three meals. Although eating simple carbohydrates occasionally does not have a serious impact on health, most of the carbohydrates in the diet should come from compound carbohydrates.

Responsible editor: Gu Zihuan