For people on weight loss diets and just trying to keep the carbs down to a minimum in their diets, we have a little news for you. In order to function properly, our brain requires quite a significant amount of fuel in the form of glucose in order to receive, process, and retain information throughout or daily lives. Without complex carbohydrates, our bodies will tend to feel weakened, a little ‘spaced-out’, and sometimes even faint. So what you are telling us is that we now have to add lots of carbs to our diets? Precisely. However, many people get simple and complex carbohydrates a bit confused sometimes and this is what this article is all about.

Too much sugar in our diets can really cause some damage. It can cause insulin levels to go through the roof, causing risk of diabetes, it can cause us to feel confused, irritated and even dehydrated when taking in the simple and refined sugars from liquid candy and sodas, for example. And, nowadays, it seems we have no place to go as we are told that nearly everything can be bad for us, it seems. However, that is what the glycemic index is used for! First, I want to mention why we need glucose. Over 10% of our body’s energy goes straight to our brain as the cells that communicate with each other called neurons are always in a state of metabolic activity and those bioelectric signals are burning fuel like crazy. In other words, we are always thinking and we need fuel in order to run ourselves.

So, let’s get down to it. There are two main types of carbohydrates. Simple and Complex carbohydrates. Simple carbohydrates are found in most of the processed and refined foods (like candy and corn syrup) and maybe some natural foods. They consist of short-chained sugar molecules that easily break and can rapidly be absorbed in our bloodstream creating that rush we have all experienced. The downside here is that the pancreas then to compensate, pumps out its high levels of insulin. We all know what lots and lots of insulin causes: diabetes. But, complex carbohydrates are different. They are more like ‘time-release’ capsules of energy that will optimize our brains performance.

The time-release function of complex carbohydrates is caused by the cellulose fibers that surround the sugars and slow the digestion process and spread out that energy output, keeping us in good shape. The liver then breaks down the longer strains (thus complex carbs) into the shorter ones (kind of like the simple carbs, in a way) and then allowing it into our blood. Now, if we don’t have the right amounts of glucose from this process, our brains will begin to tire out quickly and we will end up with a harsh case of the ‘out of it’ sensation that many experience when on straight protein diets. You have to get those carbs in there, but the right ones!

How do we find these right sources? I’ve got a little bit of information here to help get you educated on more common foods In order to help make the best decisions when making it your goal to optimize your brains performance. Please note that the lower the glycemic index number, the more gradual the release of glucose in your bloodstream which minimizes blood sugar swings and optimizes focus and brainpower.

• apple 38
• apricot, canned 64
• apricot, dried 30
• banana 62
• banana, unripe 30
• cantaloupe 65
• cherries 22
• dates, dried 103
• fruit cocktail 55
• grapefruit 25
• grapes 43
• kiwi 52
• mango 55
• orange 43
• papaya 58
• peach 42
• pear 36
• pineapple 66
• plum 24
• raisins 64
• strawberries 32
• watermelon 72
• beets 64
• carrots, cooked 39
• carrot juice 45
• French fries 75
• parsnips 97
• peas, dried 22
• peas, green 48
• potato, boiled 56
• potato mashed 73
• potato, microwaved 82
• potato, instant 83
• potato, baked 85
• pumpkin 75
• rutabaga 72
• sweet corn 55
• sweet potato 54
• yam 51
• apple 41
• grapefruit 48
• orange 55
• pineapple 46
• Pasta
• brown rice pasta 92
• gnocchi 68
• linguine, durum 50
• macaroni 46
• macaroni & cheese 64
• spaghetti 40
• spag. prot. enrich. 28
• vermicelli 35
• vermicelli, rice 58
• honey 58
• jelly beans 80
• Life Savers 70
• M&Ms Choc. Peanut 33
• Skittles 70
• Snickers 41
• Cookies
• graham crackers 74
• oatmeal 55
• shortbread 64
• vanilla wafers 77
• baby lima 32
• baked 43
• black 30
• brown 38
• butter 31
• chickpeas 33
• kidney 27
• lentil 30
• navy 38
• pinto 42
• red lentils 27
• split peas 32
• soy 18
• barley 22
• brown rice 59
• buckwheat 54
• bulgur 47
• chickpeas 36
• corn 55
• corn chips 74
• cornmeal 68
• couscous 65
• hominy 40
• millet 75
• popcorn 55
• rice 47
• rice, instant 91
• rye 34
• wheat, whole 41
• white rice 88
• All Bran 44
• Bran Chex 58
• Cheerios 74
• Corn Bran 75
• Corn Chex 83
• Cornflakes 83
• Cream of Wheat 66
• Crispix 87
• Frosted Flakes 55
• Grapenuts 67
• Grapenuts Flakes 80
• Life 66
• Muesli 60
• NutriGrain 66
• Oatmeal 53
• Oatmeal 1 min 66
• Puffed Wheat 74
• Puffed Rice 90
• Rice Bran 19
• Rice Chex 89
• Rice Krispies 82
• Shredded Wheat 69
• Special K 54
• Swiss Muesli 60
• Team 82
• Total 76

Breads

• bagel 72
• croissant 67
• kaiser roll 73
• pita 57
• pumpernickel 49
• rye 64
• rye, dark 76
• rye, whole 50
• white 72
• whole wheat 72
• waffles 76
• Kavli Norwegian 71
• rice cakes 82
• rye 63
• saltine 72
• stoned wheat thins 67
• water crackers 78
• angel food cake 67
• banana bread 47
• blueberry muffin 59
• bran muffin 60
• Danish 59
• fruit bread 47
• pound cake 54
• sponge cake 46
• tofu frozen 115

Dairy

• chocolate milk 34
• ice cream 61
• ice cream, low fat 50
• milk 34
• pudding 43
• soy "milk" 31
• yogurt 36

Overall, we must always keep complex carbohydrates as a part of our daily diet. There are many more reasons beyond the scope of this article, such as strokes and mental decline due to diabetes and more. But hopefully this will create some awareness of the real risks involved with some of today’s proposed diet plans and popular products heavily marketed in stores today. The brain is obviously one of our most essential pieces of equipment and we must treat it accordingly. If you like cars, look at it this way: you would give that Corvette Stingray with the 457 under the hood the special fuel it needs, so why not the generator which makes all of your motors run?