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    Breaking Down Carbohydrates

    Carbohydrates can be complex, not only in their form but also when trying to understand all of the jargon that is used to describe them. In simplest terms, when talking about diet, a carbohydrate is a source of energy (for instance, calories) that includes things we commonly know as sugars and starches. This isn’t going to be a biochemistry lesson, but it is important to cover some of the basics regarding carbohydrate metabolism, as this background information will be important for you to keep in mind as you start to think about the kinds of foods you like to eat and the addiction-like behaviors that might be leading you to overeat.
    SIMPLE VERSUS COMPLEX CARBOHYDRATES
    You are probably already familiar with some of the many terms associated with carbohydrates. In general, when carbohydrates are discussed, they are referred to as simple carbohydrates such as sucrose, high-fructose corn syrup, and glucose, or as complex carbohydrates that make up things like breads and pastas. This division into simple and complex is not exactly a perfect model for understanding the nutritional value of carbohydrates. Complex carbohydrates such as brown rice and many vegetables are often viewed as healthy carbohydrates, while simple carbohydrates such as table sugar and fruit sugar are less healthy. However, some complex carbohydrates, like french fries, are certainly not healthy, and some simple carbohydrates, like whole fruits, are an important part of your diet because they contain other important nutrients and fiber.
    So what is the difference between simple and complex carbohydrates, and why does it matter? It turns out that there are key differences in the way that simple and complex carbohydrates are processed and broken down to be utilized by our bodies, which can affect the way that eating them makes us feel.
    As we digest our food, our bodies break down all carbohydrates (both simple and complex) and obtain, among other nutrients, glucose. Glucose is the energy that is essential for life. It is the fuel for our cells and is used throughout our bodies. Some glucose is used immediately as energy. If it is not used immediately, our bodies store glucose in a different form, called glycogen . When we need extra energy, like when we rigorously exercise, our bodies can use the glycogen stockpiles and turn them into energy.
    Simple carbohydrates are more easily and readily broken down by our bodies because their chemical structure is rather “simple”—it is made up of just one or two sugar molecules linked together. Simple carbohydrates break down in our bodies right away, and as a result they cause immediate increases in blood sugar levels. This iswhy simple carbohydrates are sometimes referred to as fast carbohydrates . Conversely, complex carbohydrates contain three or more sugar molecules. As a result, our bodies take a longer time to digest them, and they don’t raise sugar levels in the blood as quickly as simple carbohydrates. This is why they are often referred to as slow carbohydrates .
    THE GLYCEMIC INDEX
    Many people find it more useful to think about simple versus complex carbohydrates in the way that they influence our blood sugar levels. Slow carbohydrates (complex carbohydrates) raise your blood sugar levels at a gradual pace and give your body a steady stream of fuel. Brown rice, lentils, oatmeal, whole wheat bread, vegetables, and fiber-rich fruits are examples of slow carbohydrates.
    Fast carbohydrates (simple carbohydrates), on the other hand, enter your bloodstream at a fast pace and cause your blood sugar to spike and dip, which causes your body to produce large amounts of a hormone called insulin . Insulin is needed to turn the sugar in your blood into a usable sugar that can enter your cells. Insulin helps to convert blood sugar into energy or stores it for later use in other places (such as your liver or muscles). If you have too much excess blood sugar floating