Understanding Complex Carbohydrates, Know 5 Benefits That Are Good for the Body

InfoKekinian.com – After discussing simple carbohydrates, let's also know the meaning of complex carbohydrates in detail. Because complex carbohydrates have different chemical structures with simple carbohydrates.

Complex carbohydrates also have different properties and benefits from simple carbohydrates.

This article aims to provide a clearer understanding of the meaning of complex carbohydrates and their health benefits.

Readers will learn about the different types of complex carbohydrates, their sources, and how to incorporate complex carbohydrates into a balanced diet.

This article will also discuss a comparison between complex carbohydrates and simple carbohydrates, so that readers can better understand why complex carbohydrates are better for health.

Definition of Complex Carbohydrates

Complex carbohydrates are carbohydrate molecules consisting of three or more monosaccharides linked by glycosidic bonds.

These complex carbohydrate molecules are usually larger and more complex than simple carbohydrates.

The chemical structure of these complex carbohydrates influences their properties.

Because complex carbohydrate molecules consist of several chains or branches, the body requires more time and energy to break them down into simple sugars.

Therefore, complex carbohydrates are digested and absorbed more slowly by the body compared to simple carbohydrates.

Common types of complex carbohydrates are starch, fiber, and glycogen. Starches are complex carbohydrates found in grains, tubers, nuts, and fruits.

Fiber is a type of complex carbohydrate that cannot be digested by the body and can help improve digestive health.

Glycogen, on the other hand, is a type of complex carbohydrate that is stored in the liver and muscles as an energy reserve.

The digestion process of complex carbohydrates begins in the mouth, where oral enzymes break down starch molecules into simple sugars.

Then, this simple sugar will be digested and absorbed by the body through the small intestine.

Because complex carbohydrates are digested more slowly by the body, they can help maintain stable blood sugar levels and provide longer-lasting energy.

Benefits of Complex Carbohydrates

Complex carbohydrates have various health benefits for our bodies. The following are some of the benefits of consuming complex carbohydrates:

1. Maintain Stable Blood Sugar Levels

Because complex carbohydrates are digested more slowly by the body, they can help maintain stable blood sugar levels and prevent sudden spikes in blood sugar.

This is very important to prevent the risk of diabetes and other health problems.

2. Improves Digestive Health

Fiber, a type of complex carbohydrate, is very important for digestive health. Fiber can help improve bowel movements and prevent constipation.

In addition, fiber can also help reduce the risk of digestive diseases such as colon cancer.

3. Provides Longer Lasting Energy

Complex carbohydrates can provide more lasting energy than simple carbohydrates.

This is because the body requires more time and energy to digest and absorb complex carbohydrates, thereby providing more stable and long-lasting energy.

4. Maintain a Healthy Weight

Complex carbohydrates can help maintain a healthy weight because they provide a feeling of fullness for longer and help maintain stable blood sugar levels.

That way, we can avoid overeating and reduce the risk of obesity.

5. Maintain Heart Health

Several studies have shown that eating complex carbohydrates can help lower the risk of heart disease.

This is because complex carbohydrates can help lower bad cholesterol (LDL) levels in the blood.

Types of Complex Carbohydrates

Complex carbohydrates are of several different types. Here are some types of complex carbohydrates that are often consumed:

1. Whole grains

Whole grains, such as brown rice, whole oats, and quinoa, are high in complex carbohydrates and fiber.

In addition, whole grains also contain protein, vitamins and minerals that are important for the health of our bodies.

2. Nuts

Legumes, such as green beans, kidney beans, peanuts and lentils, are high in complex carbohydrates and protein.

In addition, nuts also contain fiber, vitamins and minerals that are important for the health of our bodies.

3. Root crops

Tubers, such as potatoes, sweet potatoes, and cassava, contain complex carbohydrates and are high in fiber.

In addition, tubers also contain vitamins, minerals, and antioxidants which are important for the health of our bodies.

4. Vegetables

Some vegetables, such as broccoli, cabbage, spinach and carrots, contain complex carbohydrates and are high in fiber.

In addition, vegetables also contain vitamins, minerals and antioxidants which are important for the health of our bodies.

5. Fruits

Some fruits, such as apples, pears and oranges, contain complex carbohydrates and are high in fiber.

In addition, fruits also contain vitamins, minerals and antioxidants which are important for the health of our bodies.

How to Incorporate Complex Carbohydrates into the Diet

Consuming complex carbohydrates can provide great health benefits for our bodies. However, not all types of complex carbohydrates have the same benefits.

Therefore, it is important to choose healthy complex carbohydrates and incorporate them into our diet properly.

Here are some ways to incorporate complex carbohydrates into a balanced diet:

1. Consume More Fresh Vegetables and Fruits

Fresh vegetables and fruits contain healthy complex carbohydrates and are high in fiber.

In addition, they also contain vitamins and minerals that are important for the health of our bodies.

Try to eat at least 5 servings of fresh vegetables and fruits every day.

2. Choose Healthy Sources of Complex Carbohydrates

Choose healthy sources of complex carbohydrates such as whole grains, nuts, and tubers.

Avoid processed foods that are high in sugar and flour, such as white bread, white pasta and white rice.

3. Limit Consumption of Foods Containing Added Sugar

Foods that contain a lot of added sugar can cause sudden spikes in blood sugar and are not healthy for our bodies.

Try to limit your consumption of foods that contain added sugars, such as soft drinks, candy, and chocolate.

4. Don't Forget Protein and Healthy Fats

Consuming protein and healthy fats is also important for our body's nutritional balance.

Try to choose sources of protein and healthy fats such as lean meats, fish, nuts and olive oil.

Difference between Simple Carbohydrates and Complex Carbohydrates

Carbohydrates can be divided into two main categories: simple carbohydrates and complex carbohydrates. Here are the differences between the two:

1. Chemical Structure

Simple carbohydrates are made up of one or two simple sugar molecules, while complex carbohydrates are made up of three or more sugar molecules connected to each other.

2. Fiber content

Complex carbohydrates tend to contain more fiber than simple carbohydrates.

Fiber helps slow the absorption of sugar in the blood and provides many health benefits.

3. Absorption Time

Simple carbohydrates are digested more quickly than complex carbohydrates. This causes a rapid rise in blood sugar levels, followed by a rapid decline.

Meanwhile, complex carbohydrates are digested more slowly and provide energy that lasts longer.

4. Source

Complex carbohydrates are usually found in foods such as whole-grain bread, pasta, beans, and vegetables, while simple carbohydrates are usually found in fruits, sweets, and fizzy drinks.

5. Health Benefits

Complex carbohydrates, especially those from whole grains and vegetables, can help lower your risk of heart disease, diabetes and some cancers.

Simple carbohydrates can provide quick energy, but excessive consumption can increase the risk of obesity and other diseases.

Due to the greater health benefits of complex carbohydrates, it is wise to choose complex carbohydrate sources in your diet and limit consumption of simple carbohydrates.

Conclusion

That's a little information regarding the understanding of complex carbohydrates which are one type of carbohydrates that are healthier and better for our bodies than simple carbohydrates.

Complex carbohydrates can provide stable energy and are rich in nutrients that are important for the health of our bodies.

However, not all types of complex carbohydrates are equally good. To get the maximum health benefits, we must choose healthy sources of complex carbohydrates and incorporate them into our diet properly.

Eat more fresh vegetables and fruits, choose healthy sources of complex carbohydrates, limit consumption of foods that contain added sugars, and don't forget protein and healthy fats.

By following these guidelines, we can reap the enormous health benefits of complex carbohydrates and maintain our overall health.

Don't forget to always pay attention to nutritional balance and consult a doctor or nutritionist if you need more information. Hopefully this information is useful for all of you.