Final answer:
Increasing the ratio of complex to simple carbohydrates in the diet is crucial for providing a steady, long-lasting energy source, delivering essential nutrients, and aiding in weight management. Complex carbohydrates contribute to digestive health, regulate blood sugar levels, and prevent cholesterol buildup.
Step-by-step explanation:
The COMPLEX-SIMPLE CARBS ratio should be increased in North Americans' diets to improve overall health. Complex carbohydrates, found in foods like bread, cereal, rice, and pasta, are packed with nutrients including fiber, B vitamins, protein, and essential minerals. They are digested slower by the body compared to simple carbohydrates, providing a longer and more steady energy supply. Meanwhile, simple or refined carbs, often found in junk foods and sugary snacks, lack these nutrients and can lead to quick spikes in blood sugar levels, which are particularly problematic for individuals with diabetes.
According to the American Heart Association, around 55% of daily calories should come from carbohydrates, with the emphasis on complex rather than simple sugars. Simple sugars don't contain fiber or vital nutrients, are high in calories, and their excess intake is stored as fat. Moreover, fiber from complex carbs helps with bowel movement, regulates blood glucose consumption, removes excess cholesterol, and reduces the risk of colon cancer. Thus, a diet rich in complex carbohydrates is essential for maintaining good health and managing weight sensibly.
Benefits of Increasing COMPLEX-SIMPLE CARBS Ratio
- Provides a steady, long-lasting energy source
- Delivers essential nutrients and fiber for digestive health
- Regulates blood sugar and helps manage diabetes
- Promotes the removal of cholesterol and may lower colon cancer risk
- Increases satiety, which can aid in weight management