Simple vs. Complex Carbohydrates

You may have heard that carbohydrates are responsible for weight control woes. At least, that's the latest from several diet gurus pushing high-protein eating regimens. Are carbohydrates as bad as they're cracked up to be?

In a word, no. Here's how to separate fact from fiction:

Simple, but Complex
Carbohydrates are either simple sugars--sucrose, fructose, and the milk sugar lactose--or they are complex--starch and fiber--found in green, leafy vegetables or whole grains. Carbohydrates supply four calories per gram, the same number as protein, and less than half as much as fat, making them a high-energy food. The fiber from complex carbs (which passes through the system) also helps to promote good digestive health.

The Weight Control Conundrum
If you think carbs are making you fat, you may be right, but for the wrong reasons. It is true that some people are super sensitive to digestible carbohydrates, making it harder for them to control their weight without reducing total carb intake. However, for most people, quantity is the real issue when it comes to carbs: they simply eat too much bread, cereal, pasta and sugary foods, resulting in more calories than what their bodies require daily. Note: it is the excess calories, not the carbs themselves, that cause weight gain. Eating smaller quantities of these foods daily can be beneficial towards maintaining or losing weight.

Why Carbs Rule
Despite the negative media hype, most nutrition experts are sticking to their recommendation that carbohydrate calories from complex carbs dominate the diet. This means, people should make most fresh and lightly-processed carbohydrate-containing foods, like fruits and vegetables, whole grains, reduced-fat milk and yogurt a regular and significant part of their daily diet. Complex carbohydrate foods are low in fat and cholesterol; they are also rich in essential vitamins and minerals. Sugary foods--including products made from white flour (like cookies and cakes), candy and soda--supply calories, but little else, and should be consumed sparingly.

Calling Carbohydrate Cravers
Can you become addicted to carbs? The answer is, not really. However, you may feel like a "carb junkie" when the bread, brownies, cake and ice cream seem to beckon you. It's more likely that the cravings are all in your head. After all, carbohydrate-rich fare is often tasty and comforting. This isn't just because these foods are high in carbohydrates. Grains, pastries, and frozen desserts like ice cream often contain large amounts of fat. Fat molecules are larger and take longer to pass through your digestive system, which leads to that satiated, happy feeling we associate with most comfort foods.

Published: August 2000

Elizabeth M. Ward, M.S., R.D., is a registered dietician and nutrition consultant. She is a frequent contributor to publications such as SHAPE FIT PREGNANCY, AMERICAN BABY, FITNESS, MEN'S HEALTH, THE LOS ANGELES TIMES AND THE BOSTON GLOBE. Ward is also the author of several books, including The American Dietetic Association's PREGNANCY NUTRITION: GOOD HEALTH FOR YOU AND YOUR BABY (John Wiley & Sons, 1998). She lives with her family in Reading, Massachusetts. (This article is not meant to replace consultation with trained health care professionals. The publisher and author are not responsible for any adverse consequences of effects resulting from the use of any of the information or suggestions contained in this article.)