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May 20th, 2011 
asilonline Simple carbohydrates are starchy foods that contain only one or two types of sugar. Unlike complex carbohydrates such as legumes and whole grains, many simple carbohydrates tend to cause dramatic spikes in blood sugar that can result in feelings of sleepiness and drowsiness. For best result, adopt a diet that emphasizes foods with low glycemic index levels to maintain a steady supply of blood glucose throughout the day.
Definition of Simple Carbs
Carbohydrates are the key nutrient responsible for providing energy for the body. Simple carbohydrates such as candy, soft drinks and syrups tend to break down quickly into blood sugar, resulting in spikes and dips in glucose. Unlike complex carbohydrates, which contain three or more sugars, simple carbs have a basic chemical structure that involves single and double sugars such as fructose, galactose, lactose, maltose and sucrose. Simple carbs are generally found in foods such as milk products, candy, sodas, table sugar and some fruits.
Simple Carbs and Blood Sugar
Simple carbs are more likely to cause unstable boosts and drops in blood sugar than complex carbs are. These spikes are attributable to your body’s speed at breaking down the carbohydrates into glucose. In other words, a meal containing complex carbohydrates such as whole-wheat bread will provide stable energy that lasts for a few hours while the bread is digested. Comparatively, most white breads are quickly digested into glucose, causing a short-term boost of energy that results in sensations of sleepiness as your blood sugar drops.
Glycemic Index
The glycemic index is a tool used to provide a more precise estimation of the body’s glucose response to certain foods. According to MayoClinic.com, foods with a GI of 70 or higher can cause unstable spikes in blood sugar compared to foods with GI rankings of 55 and lower. For example, a plain white baguette full of simple carbs has a GI of 95 compared to the 51 GI ranking of whole-grain bread. While the type and quantity of carbs plays a large role in your body’s glucose response to each food, other nutrients, such as dietary fiber, can also impact how quickly foods are turned to blood sugar. For example, whole milk, a simple carb, contains a very low GI ranking of 27.
Health Concerns
The best way to maintain your blood sugar levels during the day is to eat regular meals containing complex carbohydrates and other low GI foods. If you frequently feel tired between meals, try bringing a snack such as nuts to eat during the day. Talk to your doctor or dietitian before making any dramatic changes in your diet
References
- MayoClinic.com; Glycemic Index Diet: What’s Behind the Claims; August 2011
- MedlinePlus: Carbohydrates
- Harvard Medical School: Glycemic Index and Glycemic Load for 100+ Foods
Read more: http://www.livestrong.com/article/542100-sleepiness-after-eating-simple-carbs
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