3 min read

Simple and Complex Carbohydrates

Kacper Nowak ✓

Diets Premium Expert • 17.03.2026

✓

Scientifically reviewed by a clinical dietitian: This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.

Diets Premium Expert Kacper Nowak

min read 3 min

Scientifically reviewed by a clinical dietitian 17.03.2026

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Simple and Complex Carbohydrates

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Key Takeaways

Recently, there have been claims that carbohydrates are responsible for obesity. In reality, people often consume excessive amounts of refined sugar, eat cakes, cookies, and drink sweetened beverages. We all enjoy sweets, but associated with them are also cancer, cardiovascular diseases, and diabetes. Is limiting carbohydrate consumption genuinely beneficial for our body? It is important to consider both sides of the question.

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Basic and intricate carbohydrates

Carbohydrates are organic chemical compounds composed of carbon, hydrogen, and oxygen atoms. They can be classified as basic or intricate carbohydrates. Depending on the type we are dealing with, we can determine the impact of a specific carbohydrate on blood glucose levels after consumption. It is advantageous to opt for intricate carbohydrates, as they do not result in a sudden surge in insulin levels. Increasingly popular is the selection of carbohydrates with a low glycemic index, which means less insulin is released. Carbohydrates also serve as the main energy source for the body. They can be found in most food items. Where can beneficial carbohydrates be found? Primarily in whole-grain products, high-grade milled flour, grains, brown rice, basmati, parboiled, wild rice, potatoes, and sweet potatoes.

The significance of carbohydrates in dietary processes

Carbohydrates play a crucial role in every organism as they serve as a fundamental source of energy and fuel for the brain. However, it is important to note that excessive consumption can lead to obesity and other metabolic disorders. In addition, carbohydrates also perform storage, transport and building functions. They also regulate the concentration of many hormones in our body, including the thyroid hormone T4, thyroxine. At low blood carbohydrate levels, the concentration of fatty acids increases, resulting in less T4 absorption by the liver. Furthermore, a low intake of carbohydrates in the diet can lead to a decrease in the intensity of T4 conversion to T3, which means a slowdown in metabolism. An increase in the concentration of SHBG, a sex hormone-binding globulin, makes bound testosterone biologically inactive and cannot be used for sylwetkowe purposes. Another function of carbohydrates is the stimulation of IGF-1 production in the liver, which gives a signal to the cell in our body from the growth hormone. A long-term deficiency of carbohydrates in the diet can lead to a stop in fat burning. Carbohydrates also stimulate the production of leptin, a satiety hormone, but also driving our metabolism.

Limiting the carbohydrates

The benefits of reducing carbohydrates are mainly in the body. It's based on the assumption of a low-carb diet that I've been testing on myself. Because the body has to supplement its deficiency with fatty tissue, it burns up at a rapid rate. In the body angle, it means a rapid reduction. But when it comes to a healthy approach, it's definitely a better way to keep carbs at the right level.