In recent years, carbs have gotten a bad rap, but not all of them deserve it. Carbohydrates are chains that your body has to break apart, and digestion is how your body clips those chains into smaller molecules that your cells can actually use. The more processed a carb is, the faster it’s absorbed. There are three kinds of carbs. Simple carbs are like a short strand of one or two pearls that your body can snap apart easily, complex carbs are longer strands of 10 or more pearls that take more time to digest, and fiber is a complex carb with pearls that are linked in a way your body can’t break. That’s why fiber passes through your digestive system mostly intact. The harder a carb is to break down, the more metabolic benefits it offers. Contrary to popular belief, carbs aren’t fattening — it’s the processing and what we’re doing to them that are causing the problems. Take oatmeal, for example. If you have a choice between two types of oatmeal — both 100% whole grain oats that have the same amount of carbs — the difference lies in how you cook them. That packet of instant oatmeal you zap for 90 seconds in the microwave loses much of its natural fiber, which leads to a rapid flood of glucose in your bloodstream and a spike in your blood sugar. The rolled oats that you have to simmer for 30 minutes retain their fiber. That means your body has to work harder and longer to break it down, leading to a slower, more gradual release of sugar. That steady supply of energy keeps you feeling full longer and helps regulate your blood sugar more effectively. So, the next time you’re shopping for oatmeal, skip the convenience and go for the variety that will give you the most benefit.
