Simple carbs vs. complex carbs ?

[e_burna]

Could you please give me an example of simple carbs as opposed to complex carbs when concerned w/food?

[as0l0]

simple = white bread
complex = whole grain bread

simple = potato
complex = pumpkin

simple = chocolate
complex = brocoli

and so on

[e_burna]

So immediately after a workout, if you're trying to get the simple carbs, white bread is good?

[taffer]

no, dont think of it that simply
alot of carbs have had the goodness processed out of them, thats why they are high-GI and crap

when people say simple carbs after a workout, that basically means dextrose! cos there arent that many good simple carbs to have after a workout, its pretty misleading to say "have simple carbs after a workout" as it can be interperated badly (no candy post-workout!!)

oats are one of the best choiced post-workout, you can chop them up, and they will have a higher-GI + they contain a ton of good nutrients!

[e_burna]

What about pasta or banana nut muffins?

[liquidvet]

simple carbs are items like bananas
while complex carbs are items like oats.

[TeamRamrod]

The simple carbs you want pwo have to be digested fast, like dextrose which was stated above. White bread wont be digested nearly fast enough for your glycogen levels to be properly replenished. Also, fructose, does not get directly absorbed by the liver, so while it is better than other simple carbs, its not nearly as good as dextrose or malto.

~TR

[Geoff2010]

Originally posted by as0l0
simple = white bread
complex = whole grain bread

simple = potato
complex = pumpkin

simple = chocolate
complex = brocoli

and so on

Not really true...

White bread and potato are still sources of complex carbs... they do however have a pretty high GI... which doesn't make them simple. There is a molecular difference between simple and complex

Expert from: http://www.ivillage.com/diet/experts..._42969,00.html

Simple carbohydrates are digested quickly. Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. Examples include fruits, fruit juice, milk, yogurt, honey, molasses, maple syrup and sugar.

Complex carbohydrates take longer to digest and are usually packed with fiber, vitamins and minerals. Examples are vegetables, breads, cereals, legumes and pasta.


there is plenty of good reading on the internet that will give you techy information about the molecular differences... read up.

[warped]

Originally posted by Geoff2010
Not really true...

White bread and potato are still sources of complex carbs... they do however have a pretty high GI... which doesn't make them simple. There is a molecular difference between simple and complex

Expert from: http://www.ivillage.com/diet/experts..._42969,00.html

Simple carbohydrates are digested quickly. Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. Examples include fruits, fruit juice, milk, yogurt, honey, molasses, maple syrup and sugar.

Complex carbohydrates take longer to digest and are usually packed with fiber, vitamins and minerals. Examples are vegetables, breads, cereals, legumes and pasta.


there is plenty of good reading on the internet that will give you techy information about the molecular differences... read up.

So reading this, a PB and honey sandwich on whole wheat bread along with my shake would be good post-workout?

[jobber4eva]

pb is fat and you dont want that pwo. whole wheat bread is complex therefore u dont want that either. honey, while decnt, isn't what u are looking for either. go with your whey and some dextrose or a potato pwo.

[liquidvet]

See I disagree I think a combo of short and fast acting carbs is necessary post workout. There is nothing wrong with getting some pasta, oats, or whole wheat bread in there with your dextrose or other simple sugar.

[Geoff2010]

Originally posted by liquidvet
See I disagree I think a combo of short and fast acting carbs is necessary post workout. There is nothing wrong with getting some pasta, oats, or whole wheat bread in there with your dextrose or other simple sugar.

Bump... totally agree

[TeamRamrod]

Originally posted by liquidvet
See I disagree I think a combo of short and fast acting carbs is necessary post workout. There is nothing wrong with getting some pasta, oats, or whole wheat bread in there with your dextrose or other simple sugar.

IMO, adding slow burning carbs just slows down the digestion of the fast burnings ones. Thats why 15min after my workout i consume 40grams of protein from powder and 70 grams of dextrose. This digests extremely fast, SO i eat my next real meal about one hour after this, THIS meal is where I include my complex carbs with my protein (NO FAT). This ensures your muscles will be properly replenished.

~TR

[zackmurphy]

Originally posted by TeamRamrod
IMO, adding slow burning carbs just slows down the digestion of the fast burnings ones. Thats why 15min after my workout i consume 40grams of protein from powder and 70 grams of dextrose. This digests extremely fast, SO i eat my next real meal about one hour after this, THIS meal is where I include my complex carbs with my protein (NO FAT). This ensures your muscles will be properly replenished.

~TR

And generally, this is accurate and I agree. Link showing how I agree:
http://forum.bodybuilding.com/showth...highlight=oats

But there's also good reason to think that a combo of oats and dextrose for a balance of simple and complex carbs would be just as positive, overall. (Looking for the link)

[chunkyaa]

Originally posted by Geoff2010



Simple carbohydrates are digested quickly. Many simple carbohydrates contain refined sugars and few essential vitamins and minerals. Examples include fruits, fruit juice, milk, yogurt, honey, molasses, maple syrup and sugar.


.

Not necessarily true again.

You did include fruits, yogurt, milk in simple sugars. Sure, they are, but they arent digested quickly. They all have a low GI index, which tells us that they will be absorb slower by the metabolism. I agree however, that honey and sugars are absorb quickly, that's why they have a high GI.

[Geoff2010]

Originally posted by chunkyaa
Not necessarily true again.

You did include fruits, yogurt, milk in simple sugars. Sure, they are, but they arent digested quickly. They all have a low GI index, which tells us that they will be absorb slower by the metabolism. I agree however, that honey and sugars are absorb quickly, that's why they have a high GI.

That was a very broad generalization... The fact of the matter is that chemically and molecularly those are SIMPLE carbohydrates... I agree that even SIMPLE carbs can have a fairly low GI.

[taffer]

simple vs complex can get confusing
it should be more like processed vs un-processed
a good example was white bread, which is a complex carb, but processed heaily to give it little nutritional value and a high-GI, while an apple, for example is not processed at all, has tons of good vitamins, minerals and other nutrients, and a low GI