Types of carbohydrates
Carbohydrates are divided into three different categories:

• Complex carbohydrates
• Simple carbohydrates
• Refined sugars

All carbohydrates are made up of sugars linked together. The number of sugars in a molecule determines whether the carbohydrate is classified as simple or complex.

Complex carbohydrates consist of hundreds or thousands of sugar units linked together to form larger sugar molecules. Examples include whole grain bread, cereal and pasta, rice and starchy vegetables such as potatoes, carrots and corn. Complex carbohydrates are an excellent source of fiber, which helps lower cholesterol levels. They are also a good source of vitamins and minerals and are higher in protein than other types of carbohydrates. It is best to select complex carbohydrates that are made from unrefined flour. White flour products have been stripped of their precious fiber and nutrients and tend to elevate blood sugar levels. The pancreas produces excess insulin when blood sugar levels are elevated too quickly. In short, excess insulin production results in excess fat. Examples of unrefined healthy grains that should be included in the diet are:

• Brown rice
• Kamut
• Spelt
• Barley
• Quinoa
• Buckwheat
• Oats
• Rye
• Whole grain wheat

For more information on carbohydrates that do not trigger insulin surges, please visit the glycemic index.

Simple carbohydrates, otherwise called monosaccharides, have no more than three sugars linked together to form a molecule. These carbohydrates naturally occur in fruits, milk, vegetables, honey, molasses, etc. Simple carbohydrates contain vitamins and minerals as well. Most vegetables and certain fruits rank lower on the glycemic index and should be included in your daily diet. It is best to consume two to four servings of fruit and three to five servings of vegetables each day.

Refined sugars are simple carbohydrates that have been processed. They are found in items such as candy, table sugar, syrups (not natural syrups such as maple syrup) and regular soda. These carbohydrates do not contain any vitamins, minerals or fiber. Refined sugars also tend to raise blood sugar levels quickly, causing an oversecretion of the hormone insulin. In addition to weight gain, eating too many white sugars is linked to mood fluctuations, fatigue and suppression of the immune system. It is best to keep these sugars to a minimum in your diet.