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"Simple carbohydrates are very small molecules of sugar (usually one or two molecules of sugar, such as table sugar), whereas complex carbohydrates, such as starches, contain many hundreds to thousands of sugar units linked together. What are some of the differences between simple and complex carbohydrates? Simple carbohydrates (e.g., sucrose or table sugar, and fruit) are very sweet to the taste and are digested very quickly by the body. complex carbohydrates are pleasant to the taste, but they are not as sweet as simple carbohydrates, and they take longer to digest." - M.D. David Brownstein, The Guide to Healthy Eating (Get the book.)

"These complex carbohydrates contain vitamins, minerals and fiber, which are vital to one's good health. The sugary or starchy refined carbohydrates do not because they (unlike their wholesome, whole-grain predecessors - which are very hard to come by these days) lack vitamins, enzymes and fiber. The refining process has stripped away all of these nutrients. 332 It's important to understand that refined carbohydrates are something totally different than complex carbohydrates. The word carbohydrate is a dangerous word. Remember the Confusion Techniques?" - Kenneth W Thomas, Ron Gilbert, Gerd Schaller, Side Effects: The Hidden Agenda of the Pharmaceutical Drug Cartel (Get the book.)

"This category is a bit more complicated because carbohydrates are a broad category that includes sugars, fiber, complex carbohydrates, and cellulose. Basic carbohydrases, often called amylases, help to break down complex carbohydrates such as those in fruits, vegetables, and legumes into simple sugars. Therapeutically, these amylases have been shown to regulate histamine, which is produced by cells in the body when a perceived invader is recognized. Histamine is responsible for the common allergy symptoms many people experience when the pollen count in the air is high." - Tom Bohager, Everything You Need to Know About Enzymes to Treat Everything from Digestive Problems and Allergies to Migraines and Arthritis (Get the book.)

"Feed your child proteins and complex carbohydrates, which slow food's absorption and digestion, and stop some of the roller-coaster high and low blood-sugar levels that children get from birthday-party food. Feed your child healthy food before the birthday party so that the edge is taken off his or her appetite. In fact, why not feed your child good, nutritious foods everywhere, every day? Why start with Ritalin and similar drugs? Older kids who exhibit the same symptoms that they showed when they were younger deserve developmental evaluations." - Jay Gordon, The ADD and ADHD Cure: The Natural Way to Treat Hyperactivity and Refocus Your Child (Get the book.)

"Note: complex carbohydrates as found in whole grains and washed white Basmati rice are fine, but avoid most other types of polished white rice due their depleted nutritional value.) Obviously, sugar-rich foods and beverages, such as chocolate, ice cream, and soda should be avoided. The lymph-congesting dairy products like milk, yogurt, and cheese also have no place in the For detailed information about the healing properties of these and other common foods, spices, and herbs see Timeless Secrets of Health and Rejuvenation. diet of someone seeking to recover from cancer." - Andreas Moritz, Cancer Is Not A Disease - It's A Survival Mechanism (Get the book.)

"In the course of his studies, he learned about the Tarahumara Indians of northern Mexico, whose diet consisted almost entirely of complex carbohydrates and who suffered from almost no heart disease or cancer. Pritikin became convinced that these Indians set an example Americans should follow, and devoted much of his life to spreading that message. The diet he promoted emphasized consumption of vegetables, fruits, whole grains, and small amounts of meat, poultry, and fish—all told, a low-fat, high-fiber diet supplemented with healthy doses of aerobic exercise." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.)

"The second option involves a diet predominately high in complex (unrefined) carbohydrates. complex carbohydrates include whole wheat, rice, corn, winter squash, potatoes, and lentils. These foods slow the entry of glucose into the bloodstream, promote regular bowel function, and create a feeling of satiety with fewer calories. To develop such a diet, the proportions of complex carbohydrates would need to be around 50% to 55%, protein at 15% to 20%, and fat at 30% to 35%." - Dr. Jonathan Prousky, BPHE, BSc, ND, FRSH, Anxiety: Orthomolecular Diagnosis and Treatment (Get the book.)

"Consuming complex carbohydrates with protein can help Sample Treatment Plan for Insomnia See the Resources section for formulation sources. Diet: Avoid stimulants, especially during the second half of the day (coffee, caffeinated tea, chocolate, caffeinated sodas). Have a protein snack before bed. Lifestyle: Get regular exercise, practice good sleep hygiene." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.) "Other logical dietary considerations for women with recurring infections are to avoid excess sugar consumption, assess and avoid food allergens, and eat a diet that promotes healthy digestive function, including complex carbohydrates, high fiber, fermented dairy products, and healthy oils such as olive oil, nuts, and seeds. Large amounts of fluids are highly recommended for preventing UTIs, as they literally flush out the urinary tract and dilute the concentration of disease-causing bacteria." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"Foods containing tryptophan and complex carbohydrates help melatonin. Whey protein, bananas, or dairy snacks at bedtime can be helpful. 11. Vitamins B12 and B6 are needed to make melatonin, and vitamin B3 (niacin) prevents breakdown of tryptophan. A vitamin B complex formula (50 to 100 mg/day), taken any time of day, can be helpful to support melatonin production. 12. Other nutrients that help your body make melatonin are NAC (500 to 1000 mg), methionine (500 to 1000 mg) taken in the morning, and tryptophan (100 to 200) of 5-HTP (5-hydroxytrp-tophan, 50 to 100 mg) taken at bedtime. 13." - Phuli Cohan, The Natural Hormone Makeover: 10 Steps to Rejuvenate Your Health and Rediscover Your Inner Glow (Get the book.)

"It seems we all love carbohydrates. complex carbohydrates, such as found in brown rice, whole wheat, rye, oats, barley, millet, whole fruits, and vegetables are high in borh fiber and vitamin content and therefore the preferred form of carbohydrates. Refined carbohydrates, on the other hand, must be placed in the group of unhealthy foods. Sugar, a refined carbohydrate, is a significant factor in the development of atherosclerosis.125 High-sugar diets lead to elevations in triglycerides and cholesterol and also to an increase in insulin production." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"Am J Clin Nutr, 1997, 66:1264-1276) From the above data, we can theorize, at least, that some complex carbohydrates do not produce insulin responses much greater than protein-rich foods such as beef or fish. Perhaps surprisingly, the insulin scores (IS) for beef and fish are greater than their glucose scores (GS), and the GS for yogurt is higher than the IS or GS of carbohydrate-rich foods such as brown rice, white rice, and bread. This will lay rest to the myth that protein-rich animal foods are somehow insulin safe when compared to carbohydrate-rich foods." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.)

"The sufferers often compensate for these unpleasant feelings by eating even more complex carbohydrates, proteins, and some fats, thus worsening the cycle. Complex carbohydrates have a lower glycemic index and raise blood sugars more slowly than do simple sugars, such as pastries or other baked goods using white flour and white sugar. Proteins and fats have to be converted by the liver into sugar; this requires a longer lead time to release.sugar into the body, and makes for its more-regular influx into the bloodstream." - Tom Woloshyn, The Complete Master Cleanse: A Step-by-Step Guide to Maximizing the Benefits of The Lemonade Diet (Get the book.)

"Complex carbohydrates are pleasant to the taste, but they are not as sweet as simple carbohydrates, and they take longer to digest. Examples of simple and complex carbohydrates are shown in Table 1." - M.D. David Brownstein, The Guide to Healthy Eating (Get the book.) "Carbohydrates, specifically complex carbohydrates, can be a healthy part of one's diet if they are eaten in their unrefined form. Unrefined, complex carbohydrates contain vitamins, minerals, enzymes, and fiber which not only aid the digestive process but also help to replenish the body's stores of vital nutrients. Items like whole grains and fresh vegetables which supply nutrients such as vitamins, minerals, and fiber should predominate in the diet over refined carbohydrates (sugars)." - M.D. David Brownstein, The Guide to Healthy Eating (Get the book.)

"Beans are low in fat (only 2 to 3 percent), an excellent source of complex carbohydrates (the "good" carbs we're all looking for), and a terrific source of plant-based protein—again, the "good" protein that's free of cholesterol. Another point to remember about beans: Sometimes in our search for low-calorie foods we tend to forget the most obvious; namely, that one of the biggest enemies of dieting is hunger. If you're hungry, you'll be tempted by the jelly beans on your co-workers desk, the breadbasket at a restaurant, and the cookies at a friend's get-together." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"Whole grains have complex carbohydrates that supply a steady flow of energy rather than the spike and crash of simple sugars, and they're necessary to transport amino acids such as tryptophan into the brain. As you learned in chapter 4, tryptophan is a precursor necessary for the production of serotonin, and it and other important amino acids come from protein. The brain is made up of more than 50 percent fat, so fats are important too, as long as they're the right kind. Trans fat, animal fat, and hydrogenated oils gum up the works, but the omega-3s found in fish are enormously beneficial." - John J. Ratey, MD, Spark: The Revolutionary New Science of Exercise and the Brain (Get the book.)

"Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. 2003 Nov; 27(11):1365-1372. Amaranth www.jeffersoninstitute.org/pubs/amaranth.shtml Gorenstein S, Katrich E, Trakhtenberg S, Lange E, Bartnikowska E, Leontowicz M, Leontowicz H, Czerwinski J. Oat (Avena sativa L.) and amaranth (Amaranthus hypochondriacus) meals positively affect plasma lipid profile in rats fed cholesterol-containing diets. /Nutr Biochem. 2004 Oct;15(10):622-629. Kim HK, Kim MJ, Cho HY, Kim EK, Shin DH." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.)

"Prepared correctly and eaten in moderation, foods high in complex carbohydrates can make low-fat, low-cholesterol eating a breeze. Here's how to power up your diet while helping to trim down your cholesterol. Complex Carbohydrates: Simply Delicious There are two types of carbohydrates: sugars (simple carbohydrates) and starches (complex carbohydrates). Simple carbohydrates are abundant in fruits, vegetables, honey, corn syrup, milk and sugarcane. complex carbohydrates are found primarily in breads, pastas, rice and other grains, beans and potatoes." - The Editors of Prevention Health Books, and William P. Castelli M.D., Cholesterol Cures: More Than 325 Natural Ways to Lower Cholesterol and Live Longer from Almonds and Chocolate to Garlic and Wine (Get the book.)

"Carbohydrates should be mainly from foods rich in complex carbohydrates and fiber, including whole grains, legumes, fruits, and vegetables. Limit foods high in saturated fat, trans tat, and/or cholesterol, such as full-fat milk products, fatty meats, tropical oils, partially hydrogenated vegetable oils, and egg yolks. Instead choose foods low in saturated fat, trans fat, and cholesterol. Eat less than 6 grams of salt per day (2,400 mg of sodium). • Have no more than one alcoholic drink per day. Not all low-fat diets have provided cardiovascular prevention." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"Usually, however, it's a blanket thing, like avoid sugars or increase complex carbohydrates. That leaves a lot unanswered until people go for specific tests." Dr. Kunin goes beyond testing of vitamin levels. "We go a step further and also test the enzymes that the vitamins couple with to ultimately make the body chemistry work," he says. "We see marked deficiencies in large numbers of the people who come to see us. Remember, they are coming to the doctor because they feel something is wrong. The odds of something being wrong, therefore, are 100 percent." - Gary Null and Amy McDonald, The Food-Mood Connection: Nutrition-based and Environmental Approaches to Mental Health and Physical Wellbeing (Get the book.)

"Postprandial plasma-glucose and -insulin responses to different complex carbohydrates. Diabetes 26, 1178-1183. 137. Vaaler, S., Hanssen, K. F., and Aagenaes, O. (1980). Plasma glucose and insulin responses to orally administered carbohydrate-rich foodstuffs. Nutr. Metab. 24, 168-175. 138. McCarl, M., Harnack, L., Limburg, P. J., Anderson, K. E., and Folsom, A. R. (2006). Incidence of colorectal cancer in relation to glycemic index and load in a cohort of women. Cancer Epidemiol. Biomarkers Prev. 15, 892-896. 139. Larsson, S. C, Giovannucci, E., and Wolk, A. (2007)." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "Effect of monounsaturated fatty acids versus complex carbohydrates on high-density lipoproteins in healthy men and women. Lancet 1, 122-125. 51. Appel, L. J., Sacks, F. M., Carey, V. J., et al. (2005). Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: Results of the OmniHeart randomized trial. JAMA 294, 2455-2464. 52. Carey, V. J., Bishop, L., Charleston, J., et al. (2005). Rationale and design of the Optimal Macro-Nutrient Intake Heart trial to prevent heart disease (OMNI-Heart). Clin. Trials 2, 529-537. 53. Gumbiner, B., Low, C. C." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "In a meta-analysis of 395 metabolic ward trials investigating the importance of dietary fatty acids and dietary cholesterol in serum TC, LDL-C, and HDL-C, it was found that isoenergetic replacement of saturated fats (10% of dietary energy) by complex carbohydrates was associated with a decrease in TC by 20 mg/dl; replacing carbohydrates by PUFA (5% energy) would further reduce TC by 5 mg/dl. A reduction of 200mg/day in dietary cholesterol was associated with a further reduction in TC of 5 mg/dl." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "Randomized controlled trial of changes in dietary carbohydrate/fat ratio and simple vs complex carbohydrates on body weight and blood lipids: The CARMEN study. The Carbohydrate Ratio Management in European National diets. Int. J. Obes. Relat. Metab. Disord. 24, 1310-1318. 97. Kirk, T., Crombie, N., and Cursiter, M. (2000). Promotion of dietary carbohydrate as an approach to weight maintenance after initial weight loss: A pilot study. /. Hum. Nutr. Diet. 13, 277-285. 98. Kirk, T. R., Burkill, S., and Cursiter, M. (1997)." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"People who are lipase deficient should reduce their intake of fatty and deep-fried foods, increase their intake of complex carbohydrates (vegetables) and lean proteins, and supplement their diet with flax oil, fish oil, or both. þExercise: High-energy cardiovascular exercises (depending on age) three times a week, including speed walking and jogging, are excellent types of exercise for those who are lipase deficient. This will help them burn fat that isn't being processed by the body." - Tom Bohager, Everything You Need to Know About Enzymes to Treat Everything from Digestive Problems and Allergies to Migraines and Arthritis (Get the book.) "Basic carbohydrases, often called amylases, help to break down complex carbohydrates such as those in fruits, vegetables, and legumes into simple sugars. Therapeutically, these amylases have been shown to regulate histamine, which is produced by cells in the body when a perceived invader is recognized. Histamine is responsible for the common allergy symptoms many people experience when the pollen count in the air is high. Though it is difficult to say exactly how amylase is involved in this process, it is believed to simply break histamine down." - Tom Bohager, Everything You Need to Know About Enzymes to Treat Everything from Digestive Problems and Allergies to Migraines and Arthritis (Get the book.)

"This food combination is rich in complex carbohydrates, protein, calcium, and niacin. Recent research shows that in high doses maize can reduce bad cholesterol and augment good cholesterol." Eliza looked up at us and shuffled her papers. "In San Jose I interviewed Professor Leonardo Mata, who proposed that the most significant component of this food triangle is maize (corn). Here, the fact that they use lime—which is calcium hydroxide—to cook the kernels makes all the difference." - Dan Buettner, The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest (Get the book.)

"Your core diet should consist of a variety of nourishing whole foods, with a focus on the following categories: • Unrefined complex carbohydrates. Buy more organic whole foods and whole grains: brown rice, millet, kamut, barley, quinoa, whole wheat, soba (buckwheat), and spelt. • Organic fresh fruits, vegetables, and other plant-based foods naturally rich in nutrients. You should buy produce in season to reduce your risk of exposure to chemically treated produce. • Calcium-rich foods (leafy green vegetables, oranges, bread)." - Deirdre Imus, Growing Up Green: Baby and Child Care: Volume 2 in the Bestselling Green This! Series (Green This!) (Get the book.)

"The B vitamins work together, predominantly to help with the assimilation of carbohydrates. When complex carbohydrates are removed from the diet, people use up the B complex stores in the body, which are somewhat limited, being water-soluble. If people consumed more unrefined foods, they would have what is required in food for the assimilation of that food. So I give both B complex in a supplement and extra B12 if fatigue is a problem. Plus I try to get people off refined sugar, refined white flour, refined pasta, and anything else that might stress the body." - Gary Null and Amy McDonald, The Food-Mood Connection: Nutrition-based and Environmental Approaches to Mental Health and Physical Wellbeing (Get the book.)

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