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Complex and simple are terms that refer to the chemical structure of the carbohydrate molecule. Complex carbs are chains of three or more sugars, while simple carbs consist of one or two sugars. Unfortunately, knowing whether a carb is complex or simple has no value in terms of its nutritional quality. What matters is how fast a carbohydrate is digested and how much it raises one's blood sugar. Some simple carbs are digested very slowly and do not raise blood sugar while some complex carbs are digested very rapidly and spike blood sugar.

Why do so many websites and experts claim that complex carbs are better because they take longer to digest and use more calories? In part, this is because some people confuse complex vs. simple with whole or natural vs. processed. It is true that foods like vegetables tend to have lots of fibers and beneficial nutrients while processed food often lacks these. However, while it is sometimes possible to guess, the effect of a food on one's blood sugar can only be determined by observation.

Fortunately, we have begun to make those observations. A system called the glycemic index rates carbohydrates in comparison with how quickly pure glucose (or white bread as a substitute) raises blood sugar. You can find the glycemic index values online.

An excellent source of information on this is the Harvard Nutrition Source. Read their article on Carbohydrates for a full explanation of this issue.

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