What are Complex Carbohydrates?

Complex Carbohydrates are made up of a combination of simple sugars. They are also known as starches. Complex carbs are foods that are high in fiber. Foods that contain a high level of fiber maintain a healthy digestive system. They help to regulate your blood sugar, keep your energy at a comfortable level and keep you full longer after a meal. Some examples of complex carbohydrates:

• Breads (made with grains)
• Rice (brown rice)
• Pasta (made with grains)
• Oatmeal
• Yams
• Legumes (beans)

Now, yes, some of you would be pretty unhappy with some of the food listed here. But nowadays, there are so many recipes out there that really make some of this what was once bland food into a great delight!

Simple Sugars

Simple sugars are molecules that are much smaller unlike the complex carbs. These sugars are much easier for us to digest - it's easier for the enzymes to break down these molecules. The quick absorption of these sugars could turn into fat because our bodies don't need all the energy at once. Some examples of simple sugars would be cake, candy, pastry, and biscuits. However, there are some simple sugar foods such as fruits you digest a lot slower but they provide you with fiber. Fiber helps your digestive system by slowing down the process. Slow digestion helps to limit unwanted sugar into the cells.

Complex Carbohydrate Intolerance

60% of your calories should come from complex carbohydrates based on their nutrition for you. But there are some people out there that do not have a tolerance to complex carbohydrates, including vegetables, fruits, whole grain, nuts, and seeds. The intolerance (also known as CCI) can be rather embarrassing and uncomfortable. This may cause you to avoid complex carbohydrates despite their health benefits.

Causes of CCI

The small intestine is where digestion takes place. The small intestine contains enzymes that help in the digestion process. Our bodies don't have an enzyme called alpha-galactosidase. This enzyme helps to break down these complex carbs into simple sugars, making it so much easier for the body to take it in. So without this enzyme these unabsorbed sugars actually travel to the large intestine, sit and ferment. Carbon dioxide, hydrogen and other gases are then produced. These gases cause us to have a number of symptoms such as burping, abdominal pain, cramping and flatulence. These symptoms are common and could lead you to believe that maybe there is something else wrong. Who would have thought that eating foods that are so good for you would actually make you feel this way? I'm sure some of you have had such extreme cramping that you thought maybe you had appendicitis. When after a long hospital visit you find out from the doctor that it's just gas...how embarrassing!

But believe it or not, you're not the only one! Never fear, there are treatments for the symptoms of CCI. Try chewing your food slower. Avoid things like tobacco, candy and chewing gum. Exercising is also another way to help the gas move through your system faster. There are also over the counter drugs you can purchase. These products help to relieve the gas but don't completely get rid of it.

Sources:

http://www.howtothinkthin.com/instincts2.htm

http://www.preventcci.com/about/default.aspx

http://www.weightlossforall.com/carbohydrates.htm

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