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Whole carbohydrates include simple carbohydrates (sucrose and maltose), complex carbohydrates (starch), and fiber. Simple carbohydrates are found in fruits, vegetables, and processed foods, while complex carbohydrates are found in whole grains, rice, oats, and root vegetables. Whole foods provide longer-lasting energy and promote healthy blood sugar levels. Soluble fiber in whole grains can lower LDL cholesterol and blood pressure.
The different types of whole carbohydrates are simple carbohydrates, complex carbohydrates, and fiber. The simple carbohydrates found in whole grains are sucrose and maltose. Complex carbohydrates, also known as starch, consist of chains of simple sugars linked together. Fiber, the indigestible type of whole carbohydrate, consists of long chains of simple sugars that the human body cannot break down and digest. When carbohydrates are eaten, the body breaks them down into glucose, which is distributed to the cells of the body and gives them energy.
The carbohydrate simple maltose, also called malt sugar, is used by whole grains like barley to germinate or germinate a seed, and is formed when the plant breaks down starch for food. Malted barley is made by sprouting barley and crushing it. This process transforms the starches stored in the barley into maltose. Maltose is also produced when the simple sugar chains in the whole grain caramelize during the cooking process. Whole grain carbohydrates which are simple carbohydrates like maltose are quickly digested and provide instant energy to the body.
Simple carbohydrates are also found in natural foods like fruits and vegetables. Often foods high in simple carbohydrates, such as sucrose or table sugar, are high in calories and low in nutrients. Foods that contain a large amount of simple carbohydrates are processed foods, soft drinks, baked goods, and candy.
Plants store complex carbohydrates in the form of starch. Whole starchy carbohydrates are rice, oats, and whole wheat. Breads and pastas that are made with whole grains will contain starch. Starch is also found in corn, beans, and root vegetables like potatoes.
Carbohydrates are a vital part of a balanced diet. Complex carbohydrates often contain vital nutrients like B vitamins, iron, and fiber. Eating foods that have whole carbohydrates ensures that the body gets the fiber, minerals, vitamins, and antioxidants it needs to be healthy. Whole grain foods like barley, brown rice, and oats contain soluble fiber. Soluble fiber is believed to lower low-density lipoprotein (LDL), or “bad” cholesterol, as well as triglycerides and blood pressure when consumed as part of a balanced diet.
Whole foods contain complex carbohydrates and fiber. These types of foods take longer to digest, keeping you feeling fuller for longer and promoting healthy blood sugar levels. That’s why whole foods provide energy for a longer period of time compared to simple carbohydrates.
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