Simple Carbohydrates

The brain is one of the biggest consumers of glucose, which is a simple sugar. It cannot store energy like other organs, so it relies on a steady flow of glucose from the bloodstream.

Glucose supports mental alertness, concentration, memory, and mood regulation. Low glucose can cause brain fog, irritability, and difficulty thinking clearly.

During stressful or mentally demanding tasks, the brain’s need for glucose increases.

Muscles use glucose for quick energy, especially during high-intensity or short-burst activities (like sprinting or lifting weights).

Simple carbs are often recommended before or after exercise because they’re quickly absorbed and help replenish glycogen stores—the muscle’s energy reserve.

During exercise, glucose helps prevent muscle fatigue and supports endurance.

The liver acts as a glucose warehouse. It stores extra glucose as glycogen and releases it into the blood when energy is needed (between meals or during activity).

Simple carbs provide quick replenishment of glycogen stores after fasting or exertion.

The liver also helps regulate blood sugar levels, ensuring they don’t drop too low (hypoglycemia) or rise too high (hyperglycemia).

Glucose provides rapid energy to the heart muscle, especially during physical or emotional stress.

However, excess simple carbs, particularly from refined sugars, can elevate triglyceride levels, increase inflammation, and contribute to atherosclerosis (hardening of arteries)—raising the risk of heart disease over time.

Naturally occurring simple carbs in fruits and dairy come with fiber, antioxidants, and water, which support gut health and digestion.

Excess added sugars can feed harmful gut bacteria and yeast, like Candida, leading to gut dysbiosis (microbial imbalance).

Some simple sugars (like lactose) also play a role in promoting beneficial bacteria, such as Bifidobacteria, when consumed in moderation.