Simple carbs are digested quickly so they cause a more rapid rise in blood sugar. They consist of either a single sugar molecule (monosaccharide) or two single sugar molecules linked together (disaccharide). Simple sugars include: glucose (blood sugar), fructose (fruit sugar), galactose, sucrose (table sugar), lactose (dairy sugar) and maltose (malt sugar). Any of the following words that lead the list on a label = simple carbs: sugar, corn syrup, fructose or any other word ending in “-ose”.
Another easy and quick way to read a label is to look at the “Sugars” under Total Carbs. If a serving of bottled grape juice shows 17 grams of Total Carbs, and the Sugars are also 17 grams, you’ll know right away this is a simple carb. Also, most simple sugar foods have little or no Dietary Fiber. For example, our body uses the sugar from orange juice much faster than eating a fresh orange packed with all the fiber, skin, seeds, etc.
Complex carbs (polysaccharides) are formed from thousands of sugar molecules linked together. They take longer to break down and digest than simple carbohydrates. Complex carb foods include potatoes, yams, brown rice, whole grain, whole wheat breads, pasta, vegetables, legumes and beans. Complex carbs are also packed with fiber, vitamins and minerals.
Always look at the Dietary Fiber of the food. If a food has high fiber, this means it's a complex carb and will take longer to break down and digest. For example, one serving of Edamame (soybeans) has the following:
Carbs – 9 grams
Dietary Fiber – 5 grams
Sugars – 1 gram
Protein – 8 Grams
This is not only an excellent choice as a complex carb, but also for fiber and protein.
As a good rule of thumb, always try to stay under 2-3 grams of sugar per serving. This applies to any food or beverage (fruit juice, soda, etc.).
NOTE: Seapoint Farms makes “ready to eat, just thaw and serve” edamame, which is available in most frozen food sections at grocery stores. Otherwise, edamame can be purchased frozen and boiled for 5 minutes.
