Carbohydrates have been debated for years. Low-carb, no-carb diets are in and out of vogue. The truth is carbohydrates are our primary source of energy. Carbohydrates, like the other macronutrients proteins, and fats are part of a healthy diet.
There are three components in carbohydrates, fiber, sugar, and starch. Complex carbohydrates are a carbohydrate with longer sugar molecules that your body breaks down more slowly. This slower breakdown provides a source of more sustained energy, making them an ideal choice for midlife women who need to maintain their energy levels throughout the day. Complex carbohydrates can be found in most plant foods.
Health Benefits of Complex Carbohydrates
Complex carbs are high in fiber, which can help you feel fuller and more satisfied after eating, lower your cholesterol levels and reduce your risk of heart disease.
They are rich in vitamins and minerals which are essential for maintaining good health.
Help regulate blood sugar levels, which is especially important for midlife women who may be more at risk of developing type 2 diabetes.
Complex carbohydrates are found in vegetables. Vegetables are high in polyphenols and powerful antioxidants that can prevent or reduce damage to your cells caused by environment, aging, or lifestyle.
It's important to note that complex and simple carbohydrates are different. There are two main types of simple carbohydrates, sugars, and refined grains. Most simple carbohydrates like sugar, high fructose corn syrup, glucose, fructose, sucrose, and fruit juice concentrate are added to foods. Refined carbohydrates such as white bread, pastries, cereals, and pasta, have been processed to remove the bran and germ from the grain, stripping away much of the fiber and nutrients. The added sugars and processing of refined grains cause simple carbohydrates to be broken down quickly by the body, leading to a spike in blood sugar levels. Over time, simple carbohydrates can increase the risk of weight gain, type 2 diabetes, and heart disease. It is best to limit the number of sugars and refined carbohydrates you consume.
Complex carbohydrates are minimally processed and retain much of the fiber and nutrients found naturally in the food. The more complex the carbohydrate the more nutrient value it provides.
Good Sources of Complex Carbohydrates Include:
Vegetables: All vegetables are complex carbohydrates including green leafy vegetables, beans, legumes, cruciferous vegetables, squashes, potatoes, and onions.
Whole grains: Barley, millet, brown rice, corn, millet, and whole wheat are healthy complex carbohydrates. Quinoa is technically a seed and a good choice.
When shopping for complex carbohydrates it is important to buy organic or non-GMO when possible. When buying packaged whole grains look for the 100% Whole Grain stamp. Check out the Whole Grains Council website for more information in the Dig Deeper section below.
By the time we reach midlife, our bodies have gone through a lot of changes. It makes sense that a different focus is required for healthy eating. One of the most important things you can do for your health in midlife is to ensure that you're eating a balanced and nutritious diet that includes high-quality plant or animal protein, healthy fat, adequate fiber, and lots of complex carbohydrates.
Incorporating these foods into your diet is an important step towards a healthier, happier you. If you are ready to live your best life in midlife contact me today for a FREE consultation where you can discover how health coaching can help you transform your life.
Dig Deeper
Whole Grain Council
https://wholegrainscouncil.org/whole-grain-stamp
Harvard Health
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/
Healthline
https://www.healthline.com/nutrition/carbohydrate-functions#TOC_TITLE_HDR_8