Complex Carbohydrates...what are they? What makes a carb "complex?" The simple answer is the structure of the carb; the bigger the better. Smaller carbs can enter the bloodstream faster than their larger brothers, which can lead to a sharper increase in blood glucose levels, followed by a likely spike in insulin levels. The larger carbs enter more slowly, require more energy to digest, and provide more energy over the long term than simple carbs. Think of the difference as being like burning oak wood for a fire instead of a stack of newspaper. The oak will take more heat to get burning, but will provide more heat over the long run. A stack of newspapers will catch fire more quickly than a log of oak wood, but will also burn out into ash a lot sooner, making it less effective for long term heat/energy.
So, when shopping for carbs, try to stick with 'natural' carbs, veggies, fruits, whole grains, etc. ...natural, just like oak wood. The most common simple carbs tend to be the ones that get us into trouble, and just like the stack of newspaper, tend to be man-made. So as a simple rule of thumb, stick to the natural sources of carbs.
Can natural carbs also be simple? Yes, they can. Examples include, honey, sugar, equatorial fruits (banana, papaya, mango, pineapple), etc. Should we avoid these carbs? Not necessarily, as the fruits also contain valuable micronutrients like vitamins and minerals, as well as good amounts of fiber. These carbs can be consumed, but should be done so in moderation. However, if the doctor says you need to increase your daily potassium intake, then a banana a day is probably not going to be a problem.
