Simple Carbohydrates/Complex Carbohydrates

Complex carbs vs . simple carbs: What’s the difference?

Simple carbohydrates

These are just what they sound like: simple sugars. Simple sugars are quickly converted to glucose in your body . Simple carbohydrates include naturally occurring sugars and are most usually found in refined and processed foods, including white breads, sugary beverages and candy.

Complex carbohydrates

Complex carbs are more slowly digested and almost always found in foods more healthful than their simple counterparts. You find complex carbohydrates in:

• Fruits
• Vegetables
• Whole grain foods

Health benefits of complex carbohydrates

There are numerous health-related reasons why you should increase your complex carbs, while decreasing the amount of simple sugars in your diet:

1. Complex carbs aid weight management

Foods that are high in complex carbohydrates are oftenlower in calories. It generally takes more time to eat 100 calories of a banana than it does to consume 100 calories of soda. Calorie for calorie, complex carbohydrates are more satisfying and the calories add up more slowly when compared to simple carbs.

2. Fiber keeps your feeling full longer

Most Americans don’t get the recommended amount offiber per day: 25 grams for women and 38 grams for men. Increasing your complex carbohydrate foods always means an associated rise in fiber intake. And fiber helps you feel fuller for longer, meaning you’ll feel the need to eat less often.

3. Complex carbs contain nutritional benefits

There is no limit to the amount of nutritional benefits you get from switching to complex carbohydrates. These foods contain vitamins, minerals, phytochemicals and other nutrients that are rarely present in simple-sugar food items.

Be a smart consumer: choose complex carbs over simple carbs

People and dieters alike are finally waking up to the fact that carbs are not the enemy . The recent focus on the detriments of low-carb diets has had a positive effect—there’s a renewed interest in the benefits of complex carbohydrates and whole grains.

But beware; food manufacturers are exploiting this interest with numerous ways to confuse complex-carb seekers. A good whole grain food choice should be made primarily from whole grains. It sounds intuitive, but it’s easy to get misled:

Be wary of misleading food labels

Regulation surrounding labeling claims on whole grain foods is weak. Any food with a modicum of whole grain in it can be labeled “whole grain”. Check the ingredient list: if “enriched” is in the first ingredient, put it back on the shelf. Look for the word “whole” in the first ingredient to assure it is indeed a good whole grain food.

Keep an eye out for the fiber content in your food

The truth is in the label, and particularly the “fiber” section of the label. A good serving of whole grains will have 3 grams of fiber or more per serving. Only choose breads, pastas, cereals and grains that meet this requirement.

You can’t go wrong with eating fresh fruit and vegetables

These are your best low-calorie sources of complex carbohydrates. They are packed with nutrients and fiber and make great snacks throughout the day.

Balancing carbs, proteins, and fat is key

Keeping your carbohydrates to 55-60% of your total calories is a good way to divvy up your nutrients. Follow this rule of thumb: “Make half your grains whole” and eat 5 servings of fruit and vegetables a day. These strategies will ensure that your complex carbohydrate intake is adequate.

Shrimp With Serranos

Start to Finish: 25 minutes Makes: 4 servings

1 pound fresh or frozen peeled and deveined medium shrimp
2 TBSP. extra-virgin olive oil
1/4 cup chopped shallots
3 cloves garlic, minced (1 1/2 teaspoons minced)
1/4 cup chopped red sweet pepper
2-3 fresh serrano or jalapeno chile peppers, seeded and finely chopped
1 TBSP. lemon juice
1 TBSP. chopped fresh cilantro

1. Thaw shrimp, if frozen. Rinse shrimp; pat dry with paper towels. Set aside.
2. In a large skillet heat oil over medium-high heat. Add shallots and garlic; stir-fry for 1 minute. Add peppers. Stir-fry for 1 minute more. Add shrimp; stir-fry for 2-3 minutes or until shrimp are opaque Drizzle with lemon juice. Sprinkle with cilantro.

Nutrition Facts per serving: 195 cal., 9 g total fat (1 g sat. fat), 172 mg chol., 171 mg socium, 5 g carbo., 0 g fiber, 24 g protein.

I love to serve this with another recipe I am posting--Southwestern Grain Medley. We all love these recipes (except Annie on the shrimp!). Enjoy!

Loving your class Mendy! Thanks a bunch!

Southwestern Grain Medley

Start to Finish: 30 minutes Makes: 4 servings

1/2 cup fresh or frozen corn kernels
1 tsp. extra-virgin olive oil
1 cup cooked quinoa
1/2 cup cooked brown or wild rice
1/2 cup canned black beans, rinsed and drained
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped, seeded cucumber
2 TBSP. thinly sliced green onion
2 TBSP. lime juice
1 TBSP. extra-virgin olive oil
1 1/2 tsp. finely chopped fresh jalapeno or serrano chile pepper
1 1/2 tsp. chopped fresh cilantro
Kosher salt
Freshly ground black pepper

1. Thaw corn, if frozen. Heat a large nonstick skillet over medium-high heat. Add the corn and 1 tsp. oil. Cook and stir about 5 minutes or until browned and toasted. Transfer to a large bowl. Add the quinoa, rice, black beans, bell peppers, cucumber, green onion, lime juice, the 1 TBSP. oil, jalapeno, and cilantro. Mix well; season to taste with kosher salt and black pepper.

Nutrition Facts per serving: 174 cal., 6 g total fat (1 g sat. fat), 0 mg chol., 154 mg sodium, 28 g carbo., 4 g fiber, 6 g protein.

**Note: Look for quinoa at a health food store or in the grains or organic section of a large supermarket. To cook quinoa, in a small saucepan add 1/3 cup quinoa to 2/3 cup boiling water. Cover and simmer about 20 minutes or until quinoa is tender and water is absorbed.

Body's 2nd Brain

Ever had a physical sensation that something wasn’t quite right? Or perhaps an odd feeling that a situation was somehow dangerous? Or have you had “butterflies” in your stomach just before an important meeting or situation? That was your second brain in action... “My second brain?” you ask. Yes. Unknown to most people, we actually have two physical brains. You’re intimately familiar with the brain encased in your skull. But did you know you also have a second brain in your gut? Actually, over one half of your nerve cells are located in your gut. And you may be even more surprised to learn that your second “gut brain” contains neurons and neurotransmitters just like those found in your skull. Plus here’s something that may come as even more of a shock! Just like your primary brain, your “gut brain” is also able to learn, remember, and produce emotion-based feelings. The expression “gut-level feeling” isn’t just a “saying.” We really do have feelings in our gut. Our two brains communicate back and forth via a major nerve trunk extending down from the base of your brain all the way down into your abdomen. Because of this, your two brains directly influence each other. When one brain becomes upset, the other joins right in. That’s why your stomach might get “fluttery” because of anxiety before an important meeting. Or why a late night spicy snack that’s hard on your stomach might also give you some nasty nightmares.