Non-complex (or simple) carbohydrates are often labeled as "bad" because of their fast assimilation into the bloodstream, which can have several adverse health effects. Here are some key points:

1. Blood Sugar Spikes: Simple carbohydrates, found in sugary snacks and highly processed foods, can cause rapid spikes and subsequent drops in blood sugar levels¹². These fluctuations can lead to increased hunger and cravings, promoting overeating and weight gain³.

2. Nutrient Deficiency: Unlike complex carbohydrates found in whole grains, vegetables, and fruits, simple carbs often lack essential nutrients such as vitamins, minerals, and fiber⁴⁵. Consuming these "empty calories" can lead to nutrient deficiencies.

3. Increased Risk of Chronic Diseases: Diets high in refined sugars and simple carbs are associated with an increased risk of type 2 diabetes, cardiovascular diseases, and metabolic syndrome⁶⁷⁸. These health issues arise due to insulin resistance and chronic inflammation caused by prolonged consumption of simple carbs⁹.

4. Obesity: High intake of simple carbohydrates is a significant contributor to the global obesity epidemic. These carbs provide quick energy but do not satisfy hunger for long, leading to increased calorie intake¹⁰.

5. Metabolic Implications: Simple carbohydrates are digested quickly, leading to rapid insulin secretion. Over time, this can result in insulin resistance, a precursor to diabetes and other metabolic disorders¹¹¹².

Substituting simple carbs with complex carbohydrates can provide a more stable energy source, promote satiety, and deliver essential nutrients that support overall health.

Footnotes

1. Mayo Clinic Minute: Good carbs for optimal health ↩

2. Carbohydrates ↩

3. Refined carbohydrates, phenotypic plasticity and the obesity epidemic - PubMed ↩

4. Carbohydrates: Separating fact from fiction - PubMed ↩

5. The Burden of Carbohydrates in Health and Disease ↩

6. Are refined carbohydrates worse than saturated fat? ↩

7. Excessive refined carbohydrates and scarce micronutrients intakes increase inflammatory mediators and insulin resistance in prepubertal and pubertal obese children independently of obesity - PubMed ↩

8. Simple vs. Complex Carbohydrate Dietary Patterns and the Global Overweight and Obesity Pandemic ↩

9. Death by Carbs: Added Sugars and Refined Carbohydrates Cause Diabetes and Cardiovascular Disease in Asian Indians ↩

10. Refined carbohydrates, phenotypic plasticity and the obesity epidemic ↩

11. The Burden of Carbohydrates in Health and Disease - PubMed ↩

12. Carbohydrates: Separating fact from fiction - PubMed ↩