Carbohydrates are divided into two groups, simple carbohydrates and complex carbohydrates. Simple carbohydrates, sometimes called simple sugars, include fructose (fruit sugar), sucrose (table sugar), and lactose (milk sugar), as well as several other sugars. Fruits are one of the richest natural sources of simple carbohydrates.

Complex carbohydrates are also made up of sugars, but the sugar molecules are strung together to form longer, more complex chains. Complex carbohydrates include fiber and starches. Foods rich in complex carbohydrates include vegetables, whole grains, peas, pasta, potatoes and beans.

Carbohydrates are the main source of blood glucose, which is a major fuel for all the body’s cells and the only source of energy for the brain and red blood cells. Except for fiber, which cannot be digested, both simple and complex carbohydrates are converted into glucose. The glucose is then either used directly to provide energy for the body, or stored in the liver for future use. When a person consumes more calories than the body is using, a portion of the carbohydrates consumed may also be stored in the body as fat.

When choosing carbohydrate-rich foods for your diet, always select unrefined foods such as fruits, vegetables, peas, beans and whole grain products, as opposed to refined, processed foods such as soft drinks, desserts, candy and sugar. Refined foods offer few, in any, of the vitamins and minerals that are important to your health. In addition, if eaten in excess, especially over a period of many years, the large amounts of simple carbohydrates found in refined foods can lead to a number of disorders, including diabetes and hypoglycemia (low blood sugar). Yet another problem is that foods high in refined simple sugars often are also high in fats which should be limited in a healthy diet.

All carbohydrates eventually turn to sugar in your body. Sugar triggers the release of insulin. Too much sugar in your body puts you at risk for insulin spike, which slows down your metabolic rate. Metabolism is the speed that your body burns the food you eat. Many factors such as age, genetics, amount of activity and fad diets affect your metabolic rate. However, one of the biggest factors affecting your metabolic rate is the food you eat. For that reason, as well as the fact that your body cannot burn an ounce of stored fat until you deplete the carbohydrates in your system, the Z.S.I. Weight Loss Program recommends that you eliminate bread, pasta, white rice and potatoes from your diet for the next thirty days.

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