Complex carbohydrates that come from plants are called starch and are found in quality foods such as grains, vegetables, breads, seeds, legumes, and beans. Whether it’s a handful of jelly beans or freshly sliced whole grain bread, it’s all carbohydrate!
Sweet Satisfaction: The Lowdown on Simple Sugars
So your favorite sugary sweets are classified as carbohydrates—and you’re supposed to eat a lot of carbohydrates—so it’s okay to load up on gummy bears and licorice, right? Not a chance. Here’s why: the quality of your carbohydrates matters tremendously. Simple sugars such as candy, sodas, and sugary sweeteners found in cakes and cookies offer little in the form of nutrition except providing your body with energy and calories. These foods are literally “empty calories” —calories with no nutritional value. In moderation, simple sugars are perfectly fine (and, I admit, yummy), but people who consistently load up on the sweet stuff often find themselves too full for, or uninterested in, the healthy foods their bodies require. The end result is too much sugar and not enough nutrients.
Where Do Fruits and Fruit Juices Fit In?
There are some exceptions to the “no sugar” rule. For example, fruits and fruit juices contain fructose (a natural simple sugar) and provide several vitamins and minerals. Eating fresh fruit or drinking 100 percent fruit juice is far from pumping “empty calories” into your system. When you can, choose whole fruit over fruit juice: you get the same nutrients, as well as more complex carbohydrates and fiber. As you can see in the following table, juice and cola both contain simple sugars, but juice provides a lot more nutrition.
