Sugars are easily digested and absorbed due to their simple molecular structures. This explains why high sugar meals and snacks are not satisfying, and hunger emerges sooner rather than later.
Complex carbohydrates from food come in the form of starch and fiber. Because there are more bonds to break down on the starch molecules, complex carbohydrates take longer to digest, thus to be absorbed into the body. That assists in making a meal satiating.
Generally speaking, our bodies do not digest fiber because we lack the enzymes needed to break fibrous chemical bonds, thus most fiber goes through our system undigested. This is beneficial because as fiber passes through it binds with cholesterol, toxins, and other wastes to be removed during elimination.
Women need 25 grams of fiber per day; men need 35 grams of fiber per day. If you need more fiber in your diet, add it in gradually, and remember to drink adequate amounts of water.
From which foods do we receive complex carbohydrates? Generally, from plant-based foods such as grains, legumes, and root vegetables. When choosing grains, such as bread and pasta, it is preferential to purchase the whole grain version versus the refined grain version. When you do, you are actually receiving more nutrients for your food dollar. That is because whole grains contain the “whole” grain (minus the husk) which includes the starch, germ (which contains nutrients), and bran (which contains fiber) layers.
Refined grains only contain the starch portion, in addition to the artificial fortification. It is also recommended to vary the complex carbohydrates in your diet; try replacing some of the wheat, corn, and soy in your diet with lentils, beans, quinoa, and root vegetables.
The average healthy adult requires only five to ten ounces of carbohydrate foods per day. For example, a sedentary woman may only need five ounces per day, whereas an active male may require ten ounces per day. Keep in mind that one slice of bread equals a one ounce serving.
When your diet includes an abundance of whole foods, i.e., vegetables, fruit, whole grains, lean protein, healthy oils, and calcium sources, your body will be nourished, and therefore satiated. That will automatically reduce sugar cravings.
Your body is craving nourishment; make a beautiful meal for yourself today.
Source: Sizer and Whitney. (2011). Nutrition: Concepts and Controversies, 12th Edition. Wadsworth, Cengage Learning.