What are carbohydrates?

Carbohydrates, also known as glucides or sugars, are one of the main nutrients found in foods. They are an important source of energy for the body and are used to support cell functions and metabolism.

Carbohydrates are made up of sugar molecules which link together to form longer chains. These chains can be either simple or complex, depending on the number of sugar molecules they contain.

There are two types of carbohydrates: SIMPLE CARBOHYDRATES and COMPLEX CARBOHYDRATES. It is important to bear in mind that not all carbohydrates are the same when it comes to their impact on the body.

Main differences between simple and complex carbohydrates:

The main difference between simple and complex carbohydrates is their chemical structure and how quickly they are digested and absorbed into the body. Simple carbohydrates can rapidly increase blood sugar levels whereas complex carbohydrates tend to be digested more slowly, providing a more constant, sustainable source of energy.

• Simple carbohydrates, also know as simple sugars, are sugar molecules that are digested quickly and are easily absorbed into the body. These can be found in foods such as fruit, table sugar, honey, corn syrup, soft drinks, and sweets. Since they are digested and absorbed quickly, simple carbohydrates can quickly increase blood sugar levels.

• Complex carbohydrates are longer chains of sugar molecules and are found in foods such as bread, rice, pasta, pulses, vegetables, and whole fruits. These carbohydrates take longer to digest and to be absorbed into the body, which means that they release their energy more slowly and more steadily. As such, complex carbohydrates are a better option for keeping blood sugar levels stable and for providing a sustainable energy source for a longer stretch of time.

Essentially, simple carbohydrates are digested quickly and can cause rapid fluctuations in blood sugar levels, whereas complex carbohydrates are digested slowly and provide a more constant form of energy. It is important to bear in mind that both types of carbohydrates are necessary for a balanced diet, but it is important to choose healthy sources of complex carbohydrates instead of processed foodsthat are high in simple carbohydrates.

What’s better for my cross-training sessions, simple or complex carbohydrates?

For a cross-training session, more commonly known as “crossfit”, it is a good idea to consume a combination of simple and complex carbohydrates to provide the energy needed before, during and after exercise.

• Before training: it is useful to consume a source of simple carbohydrates to provide a quick energy source that can be used during exercise.
• During training: it is important to maintain energy levels, so it is a good idea to consume simple carbohydrates, such as sports drinks or energy gels that are quickly absorbed into the body.
• After training: it is important to replenish the glycogen levels in the muscles, so it is highly recommended to consume complex carbohydrates along with high-quality proteins. Some healthy options include brown rice, sweet potatoes, fruits, and vegetables along with lean proteins such as chicken, fish, or eggs.

It is important to bear in mind that the number of carbohydrates that you need will vary depending on your individual energy needs, the type and intensity of the training, and other factors such as age, weight, and body mass. If you are unsure about anything, it is a good idea to talk to a health professional or a sports nutritionist to develop a personalized dietary plan that has been adapted to your needs.

5 healthy recipes with foods that are high in carbohydrates

Quinoa and avocado salad:

• Cook 1 cup of quinoa, following the instructions on the packet.
• In a bowl, mix together the cooked quinoa with 1 chopped avocado, 1 chopped tomato, 1/2 a chopped red onion and a 1/4 cup of fresh cilantro.
• Dress with 2 tablespoons of olive oil, the juice of 1 lemon, and salt and pepper to taste.

 Oat and banana smoothie:

• In a blender, mix together 1 cup of almond milk, 1 ripe banana, 1/2 a cup of uncooked oats, 1 tablespoon of honey, and 1/2 a teaspoon of ground cinnamon.
• Blend until all the ingredients have been well mixed and the texture is smooth.

 Sweet potato and carrot fritters:

• Grate 1 sweet potato and 2 carrots and mix them in a bowl.
• Add 2 beaten eggs, 1/2 a cup of almond flour, 1 teaspoon of ground cumin, 1/2 a teaspoon of ground garlic, and salt to taste.
• Mix together until you get a smooth batter.
• Form small fritters and cook in a non-stick frying pan on a medium-high heat for about 3 minutes on each side.

 Rice with curried vegetables:

• Cook 1 cup of rice, following the instructions on the packet.
• Meanwhile, sauté 1 chopped onion, 2 chopped garlic cloves, 1 chopped red pepper, and 1 chopped zucchini in a frying pan with a little oil.
• Add 1 tablespoon of curry powder and cook for a few minutes.
• Add 1/2 a cup of coconut milk and cook for another 5 minutes.
• Serve the hot rice with the vegetables on top.

 Sweet potato stuffed with chili con carne:

• Preheat the oven at 200°C.
• Wash and dry 4 sweet potatoes and prick them several times with a fork.
• Place them on a baking tray and cook for 45-60 minutes until they are soft.
• Meanwhile, prepare the chili con carne: sauté 1 chopped onion and 2 chopped garlic cloves in a frying pan with a little oil.
• Add 500 grams of ground beef and cook until browned.
• Add 1 tin of chopped tomatoes, 1 tin of drained black beans, and 1 tablespoon of chili powder. Cook for around another 15 minutes.
• Serve the hot sweet potatoes with the chili on top and grated cheese, if you like.