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?