Nutrition 101, Part 2(a) of 3...Carbohydrates

  This one is a favorite target of many diets, fad or otherwise, and for good reason. Carbohydrates (aka "Sugars") are easily misunderstood, and have received much press (positive and negative) in recent years. To keep things simple, and not get into a lesson in Organic Chemistry, we will focus on two main types: Simple and Complex Carbohydrates. Simple Carbohydrates, aka "Simple Sugars," are basically just that, "Simple." So what makes a carbohydrate "Simple?" Well, it basically means that the carbohydrate molecule is simple in structure, and is relatively small in comparison to its complex counterparts. Simple sugars, being smaller, can more readily pass into the bloodstream than complex sugars, and can even be absorbed through other membranes like the mouth lining and gums (as is the case with Alcohol), before reaching the stomach and intestines during digestion. So, why would this be significant? This can be an issue if someone already has elevated blood sugar, or may be pre-diabetic, thus being more resistant to Insulin and it's effects in helping to lower blood sugar (Glucose) levels. Another major issue deals with weight loss, and the tendency for simple sugars to elevate or "spike" blood glucose levels. Combined with lack of exercise, the latter factor can lead to storage of the excess sugars (calories) in fat cells, thus making it difficult to maintain optimal body fat levels which can lead to unhealthy weight gain.
  So all of this info is great...now what? A good place to start would be to get an idea of what a 'typical' simple sugar looks like. One easy way to do this is to refer to the Glycemic Index. This index is basically a list of carbohydrate sources with corresponding numbers ranging from 0 to 100. The higher the number, the more simple the sugar, thus the more rapidly it enters the bloodstream. As a general rule, the slower the better when it comes to sugars, so try to consume a decent amount of carbohydrates that are low on the index (55 or less)...examples include: green veggies (broccoli, green beans, asparagus), green leafies like spinach, kale and various lettuce, whole grains, nuts, etc.
  Sticking with the more complex carbohydrates can help regulate blood glucose levels and reduce the amount of storage in fat cells. This can help slow or all together halt any unhealthy weight gain. Complex carbohydrates can also provide a longer-lasting energy source for the body, which carries with it a whole host of other advantages as well.
  Part 2(b) will discuss Complex Carbohydrates in more detail.