If you've already done some research on carbs, then you've probably come across some of the following classifications. Healthy versus unhealthy carbs, good versus bad carbs, slow versus fast carbs, and simple versus complex carbs. If you look at all these categories, then there's no wonder people get so confused about them. But remember, carbohydrates are just sugar molecules, all of which are broken down by the body into glucose. Glucose is a single sugar molecule that is used as fuel by the cells in your body, from your brain to your muscles. There are three types of carbohydrates that are defined by the number of sugar molecules they contain.

First are the monosaccharides, which are one sugar molecule, for example, glucose galacticos, and fructose. Second are the dye sectorize, which are two sugar molecules. Examples include sucrose, table sugar, lactose and milk and maltose and beer and third are Puli sex Right, which are several sugar molecules combined together. Examples include starchy foods like pasta, potatoes and fiber, which promotes the passage of food through the gut and thus helps maintain bowel regularity. When the carbohydrate is simple, it refers to a mono or die saccharine that are easily absorbed into the bloodstream because of their simple molecular structure. Think of milk fruit and table sugar.

Complex carbs, on the other hand, are polysaccharides because they're more complex molecular structure can take longer for the body to break down into sugar. Think of grains, vegetables and potatoes. Now, you may be thinking, Okay, so simple carbs are bad and complex carbs are good, right? Unfortunately, the answer is not that simple as you'll learn in the moment. carbs that cause your blood sugar level to rise rapidly are generally considered bad or unhealthy carbs, whereas those that are absorbed slowly and have little effect on blood sugar levels are considered good or healthy carbs. Because carbohydrates that cause your blood sugar level to rise rapidly are generally considered unhealthy.

Whereas those that are absorbed slowly and have little effect on blood sugar levels are considered healthy. Nowadays, they're often ranked by something called the glycemic index. The glycemic index was created to measure the speed with which carbohydrates are converted to glucose. Foods that digest quickly are high on the index, which ranges from zero to 100. And foods that digest slowly are lower on the index. This is important because large spikes and insulin levels can make you even more hungry can negatively impact fat loss, and even lead to diabetes levels are chronically elevated from overconsumption of fast digesting carbohydrates.

Here's a short list of some high and low glycemic carbohydrates foods while the glycemic index can be high It's not perfect. For example, some ice cream can show up as 30 on the glycemic index, along with some other carbohydrate sources like spaghetti that have been traditionally anatomic and provide substantial calories and small servings. In addition, foods like watermelon that are high on the glycemic index impact blood sugar levels far less when adjusted on a per service basis. Because watermelon is mostly water. This concept is referred to as the glycemic load. Lastly, the glycemic index only measures the impact of isolated foods on blood sugar levels.

This means the rank of a food only holds true when you eat it with nothing else on an empty stomach. Most people will not only eat rice, but rice with chicken and vegetables. Combining carbohydrates with different foods like dietary fat slows down the pace of digestion and therefore lowers its impact on blood sugar levels. As you can see, the entire concept of the glycemic index is not as solid as many people believe If you're confused now, don't worry. Here's a much more simple rule to follow when it comes to carbohydrates. If you're eating whole natural and unprocessed carbs, you can consider them a good card.

But if the carb was made in a lab or husband process, such as soda, candy or white bread, it's a bad card. Now, one more question I usually get when explaining all this is, do bad carbs make you fat. There are countless fitness gurus out there preaching that a diet high in carbs will make you fat, or that you shouldn't eat carbs after six o'clock. The truth is that these claims are usually complete nonsense or taken out of context. Cards themselves do not make you fat. As you know from the last lesson, they serve an important function in your body, especially if you train with high intensity.

What is true is that many processed foods such as candy or fast food, are high in sugar and other types of simple carbs. These foods often lead to cravings and can make it Easier to overeat even when you already filled up your daily calories but are still hungry. That is why many people who follow a diet that is based around these foods will see weight gain over time. However, in order to get fat, you always need a calorie surplus which you could also reach with a high protein or high fat diet. As long as you include quality carbs in your diet, you will be fine and don't have to worry about all the anti carb gurus out there.