There are two basic types of carbohydrates: simple carbohydrates and complex carbohydrates. Your body reacts to each type of carbohydrate differently. This article addresses the differences between the two types and how your body reacts to each.
Simple Carbohydrates
Simple carbohydrates, sometimes referred to as “sugars” in common parlance, are what create sweetness in foods. Some simple carbohydrates are: glucose, fructose, galactose, maltose, sucrose, and lactose. Glucose is sometimes called dextrose or blood sugar and is the main source of energy for the human body. Fructose is the sugar found in fruit; galactose and lactose in milk; maltose is malt sugar (rare in the natural world); and sucrose is common table sugar. These types of carbohydrates are quickly digested and invoke a high insulin response.
complex carbohydrates
Complex carbohydrates are made up of long chains of glucose molecules. They are often referred to as “starch” or “fiber” in common parlance. When it comes to nutrition, there are three classifications of complex carbohydrates: insoluble fiber, soluble fiber, and starch. Starch is found in foods such as pasta, potatoes, cereals, rice, and bread. Soluble fiber is found in beans, oats, and citrus fruits; however, insoluble fiber comes from whole grain products (brown rice, whole wheat bread, etc.). Starch is digested more slowly than simple carbohydrates, but it still triggers an insulin response. However, soluble and insoluble fiber do not lead to an insulin response. Soluble fiber slows digestion and glucose absorption, and insoluble fiber speeds the passage of food through the digestive tract. Because of this, there is less nutrient absorption before the food is excreted from the body.
So what should I eat?
Most of the time, complex carbohydrates would be a better choice: they provide a slower release of glucose over the course of several hours, and are often found in foods with an excess of other nutrients. However, for your post-workout nutrition, you need to quickly deliver nutrients to your muscles to stop the breakdown that occurs during your workout and start the recovery process. Simple carbs are what you want; they are quickly digested and elicit a significant insulin response.
What is the significance of the insulin response?
The insuline is an hormon produced for the pancreas. It is considered an anabolic hormone, which means that it causes the body to increase body tissue. When you eat carbohydrates, the amount of insulin secreted by the pancreas depends on the type of carbohydrates eaten. The glycemic index compares the relationship between food and insulin. While you exercise, your body produces a second hormone, called cortisol. Cortisol is a catabolic hormone, meaning it leads to the breakdown of body tissue. After your workout, you’ll want to eat carbs that invoke an insulin response (cause the body to release insulin) to stop the effects of cortisol and start muscle recovery.