So, if you want to lose weight, you should just ditch the simple vs complex carbohydrates right?

Not so fast.

When it comes to simple vs complex carbohydrates, many people either love them, hate them, or fear them so much they want nothing to do with them.

I personally struggled with carbohydrates beginning in my teenage years. Yes, carbohydrates can contribute to weight gain – if you eat too many or the wrong kinds. I know this firsthand. My weight fluctuated for years. I could lose weight and get down to a size 8, but within months I would be right back up to a size 12.

And I was never willing to give up carbohydrates entirely.

So, should we eliminate them? And just how bad are carbs, really?

In Blog Post #3, I discussed macronutrients. In this post, we’re focusing on one very controversial macronutrient: carbohydrates.

What Are Carbohydrates, Really?

Carbohydrates are a key macronutrient, meaning they are essential. They provide energy for your body and brain and serve as your body’s primary fuel source.

Macronutrients are nutrients your body needs in large amounts for energy, growth, and optimal function. Our bodies cannot produce macronutrients on their own – we must get them from food.

When you eat carbohydrates, they are broken down into glucose(sugar), which enters your bloodstream. This triggers your pancreas to release insulin, a hormone that moves glucose into your cells for energy.

In simple terms, insulin helps convert food into usable energy.

Your brain also relies heavily on glucose. It needs sugar to function properly. However, balance matters – both in how much carbohydrate you eat and what type.

These refined sugars have a basic chemical structure that breaks down quickly in the bloodstream. This causes rapid spikes in blood sugar and insulin.

They are often refined or processed and typically contain little to no fiber or nutrients because these have been removed during processing.

Simple carbs provide a quick burst of energy followed by a crash.

Many Americans consume large amounts of simple carbohydrates. I certainly have in my life – fruit juice, sugar, white bread, white rice, white pasta, soda, cookies, cakes, and candy.

Even natural sweeteners like honey and orange juice are examples of simple carbohydrates.

My grandmother believed foods like pancakes and spaghetti were unhealthy, and this is the reason why she only made them once a year.

It’s important to distinguish between fruit and processed simple carbohydrates. There is a major difference.

Most processed simple carbs are refined, processed, starchy, and lacking in nutrients.

Fruit, on the other hand contains natural sugar (fructose) along with fiber, vitamins, minerals, and antioxidants.

Fiber slows sugar absorption, preventing dramatic blood sugar spikes. Most Americans are not consuming enough fiber in their diets.

Unless you have a specific medical reason to avoid fruit, there is no reason to eliminate it from your diet.

If you are healthy, you can and you should have fruit. Fruits contain natural sugar, nutrients, and fiber that our bodies need. The fiber prevents sharp spikes in blood sugar. However, not all fruits are the same. There are fruits that can cause rapid blood sugar spikes.

Fruits can help:

• Lower cholesterol
• Support healthy blood pressure
• Protect heart health
• Provide essential nutrients
• Support digestive health

Fruits provide protection against cancer with their antioxidant properties. They also give us added calcium, potassium, and help keep our hearts healthy.

I am always surprised to learn when people are excluding fruit from their diets.

Although I grew up eating healthy foods like whole – grain bread, oatmeal, and fruits and vegetables, I still consumed plenty of candy, chocolate, pastries, and sugary snacks from school, friends, and relatives.

As a teenager and young adult, my intake of sugar and refined carbs skyrocketed.

Simple carbohydrates are easy to overeat because they taste great and don’t keep you full. Without fiber, your body digests them quickly, leaving you hungry again.

At first, you feel energized as blood sugar spikes. Soon after, you crash – feeling tired, sluggish, irritable, and mentally foggy.

However, while I ate a lot of simple carbohydrates, I was still eating a certain amount of complex carbohydrates as well. I, also felt really hungry most of the time. I never really felt full and I developed taste and cravings for unhealthy food.

Complex carbohydrates have more intricate chemical structures. They contain fiber and nutrients and digest more slowly, leading to gradual increases in blood sugar.

Examples include:

• Whole grains
• Fruits and vegetables
• Brown rice
• Whole – wheat pasta and bread
• Sweet potatoes
• Beans and lentils
• Bulgur wheat
• Wheat berries

These foods provide sustained energy and keep us from wanting to eat more.

Growing up, I ate many of these foods – shredded wheat cereal, oatmeal, organic fruits and vegetables, and whole grain bread. Looking back, I remember just despising lima beans and whole wheatberries. There are probably very few people that actually eat wheatberries. If you went to eat them plain, they taste like cardboard. So, I didn’t love everything just because it was healthy.

Yes – you can. You can definitely lose weight eating complex carbohydrates.

Benefits include:

• Longer – lasting energy
• Feeling fuller after meals
• Reduced overeating
• Essential vitamins and minerals
• Improved digestive and gut health

Fiber is a carbohydrate that our bodies need. Our bodies need large amounts of fiber.

Its benefits include:

• Promotes fullness and satisfaction
• Helps regulate appetite
• Stabilizes blood sugar
• Slows absorption of other carbs
• Supports gut health
• Aids weight loss

I will definitely go into more detail about fiber in a future post.

For years, I went up and down in my weight. I could lose the weight but I couldn’t keep it off long term. Physical activity was not the problem. I could go to the gym and walk three or more hours a day, and it didn’t matter. In my situation, with my metabolism and body type, I needed to cut out most of all carbohydrates and added sugars out of my diet altogether.

I was eating a combination of simple vs complex carbohydrates. However, it was more simple than complex. And, I was not willing to give up the carbs. They were a big part of my diet.

There are those that choose low – carb diets.

The benefits include:

• Rapid weight loss – By reducing carbs, your body releases water quickly
• Reduce overeating – feeling fuller by increasing protein and fat
• Decreasing total amount of calories
• Lowers insulin
• Improves blood sugar levels

However, eliminating most simple vs complex carbohydrates – especially fruits, vegetables, and whole grains – can lead to nutrient deficiencies, low fiber intake, fatigue, mental fog, and digestive issues.

Fiber is essential for optimal gut and overall health. We need the valuable antioxidant protection from fruits and vegetables so that we are not susceptible to many different types of cancers. Antioxidants from these complex carbohydrates strengthen our immune system.

We can also experience a lot of tiredness, sluggishness, and mental fog simply because our brains need a certain amount of sugar. Yes, our brain needs sugar.

Personally, I would never recommend this type of diet at all. I see a low – carb diet as too restrictive. It is difficult to sustain long – term. Ask yourself, “Can I really eat this way for the rest of my life?” If you can’t, at some point, you will regain the weight.

In my next blog post, I’ll discuss the glycemic index and how it helps guide carbohydrate choices.

One helpful strategy is balancing meals with protein, healthy fats, and complex carbohydrates.

For example, I used to eat cold spaghetti with tomato sauce for breakfast. If I had added a protein, fat, and a complex carb like vegetables – such as chicken, avocado, carrots, cottage cheese, or Greek yogurt – I would have eaten a lot less white pasta, a simple carbohydrate and felt fuller longer.

So, cutting down the amount of simple carbohydrates is better initially versus cutting it out altogether.

Complex carbohydrates are not easy to eat and will take time to get used to. Some are easier than others. Let’s be honest, complex carbohydrates are not as fun. They aren’t always as immediately appealing as refined carbs. It does take time for your taste buds to change. And over a period of time, they will change.

Eating regularly throughout the day can help prevent extreme hunger and overeating. Instead of three very large meals, it can be better to eat smaller, balanced meals and snacks.

Rather than eliminating carbohydrates entirely, consider swapping simple carbs for complex ones.

Example:

Instead of:

A bagel with cream cheese and orange juice

Try:

Whole – grain toast with eggs, spinach, cheese, and a grapefruit

If you want to lose weight and eat healthier, you can still make it fun. You don’t have to give up everything. Healthy eating does not require giving up everything you enjoy. You can modify favorite foods to make them more nutritious.

Instead of this, we can swap for that. And, we can make our own healthier versions versus eliminating altogether.

For example, pizza can still be part of a healthy diet when made with:

• A thin crust
• Quality cheese – parmesan, feta, swiss, cheddar
• Tomato sauce
• Vegetables – like tomatoes and peppers
• Herbs and spices – like basil and oregano
• Lean protein – organic, like beef or chicken

Who says healthy cant’t be fun and taste great?

We want to give ourselves permission to eat and enjoy what we eat. We are striving for progress, not perfection. An all – or – nothing mindset often leads to burnout and weight regain. Our attitude and mindset will help to support our long term success.

A high intake of sugar and refined carbs can lead to excessive overeating, especially during stress.

Stress increases cortisol levels, which can intensify cravings for comfort foods. Eating high – sugar, high – fat, and refined carbs can intensify cravings for comfort foods. Eating these foods temporarily boost dopamine – the brain’s “feel – good” chemical – reinforcing a cycle of emotional eating and food addiction.

Rapid blood sugar spikes followed by crashes, brought on by simple carbohydrates and sugar, can lead to fatigue, irritability, brain fog, and more cravings.

Gradually replacing simple carbs with complex carbs – and combining them with protein and healthy fats – can stabilize energy and mood.

The goal is not restriction, but learning how to eat in a way that supports long – term health.

Tired of always giving into temptation and cravings?

Would you love to be in control of your eating habits?

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• Focus on fiber – rich complex carbohydrates
• Include complex carbs earlier in the day for sustained energy
• Avoid skipping meals for long periods – this will lead to overeating, especially at night
• Listen and pay attention to your body rather than rigid diet rules
• Remember that nutrition is not one – size fits all

Understanding the difference between simple vs complex carbohydrates is key.

Instead of eliminating simple vs complex carbs, focus on choosing the right kinds in appropriate amounts. We want to be careful not to exclude what we really need in order to live our best lives.

Sustainable eating patterns support long – term health, energy, and weight management.

We can swap, substitute, and replace rather than restrict and eliminate.

Who says healthy has to be boring! Healthy can be fun and taste delicious.

In my next blog post, I will explain the glycemic index and why it’s so important.

Choose progress over perfection. Always.

Disclaimer:

This post is for educational and informational purposes only and is based on personal experience and general wellness principles. It is not intended to diagnose, treat, cure, or prevent any disease, nor replace professional medical or nutritional advice. Always consult a qualified healthcare professional regarding your individual needs, or any question you have regarding a medical condition. Or before implementing any information from this blog. Reliance on any information in this post is solely at your own risk.

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I offer practical one – on – one coaching for women who are busy, and want to be more confident and in control around food – without extreme dieting, designed for real life.

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What is one food challenge you have had to overcome? Let me know in the comments!

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