Macronutrients Cheat Sheet; Carbohydrates

There are two main types of carbohydrates, simple and complex.

Simple carbs are going to be quickly metabolized into sugar and used for energy. Things like white bread, white rice, sweets, most baked goods and breakfast cereal. These are more processed, the grain has already undergone the process of being refined. As a result, your body does not need to do much to break them down, leading to a quick rush of energy and blood sugar spike.

Complex carbohydrates are foods that contain more fiber and starch, these will take a little longer for the body to digest and break down, resulting in a slower release of energy. Foods like whole grains (farro, barley, oatmeal), vegetables, and legumes are considered complex carbohydrates.

Oatmeal is a good example of the way glycemic index (blood sugar spike) changes based on the processing of the grain. The quick-cooking or microwavable oats have already been mostly broken down in a factory, therefore your body doesn’t need to do as much work to digest, and they are going to have a quicker spike in blood sugar. Old-fashioned oats are less processed, so take a bit longer to cook on the stove, they will have a medium spike. Steel-cut oats are the least processed, longest cook time, and will result in the lowest blood glucose spike since they still retain a significant amount of fiber.