What Are Complex Carbohydrates? — And 28 to Add to Your Diet
Carbohydrates, often referred to as carbs, are one of the essential macronutrients your body needs in substantial quantities to function optimally. Found in a diverse range of foods such as fruits, grains, beans, and vegetables, carbs serve as a critical source of energy, support digestive health, and aid in regulating blood sugar levels.
You may have heard the distinction between "good" and "bad" carbs, with complex carbohydrates often celebrated as the healthier option compared to their simpler counterparts. But what exactly sets complex carbs apart? And why should they take precedence in your diet?
Here’s an in-depth look at complex carbohydrates, their benefits, how they differ from simple carbs, and practical ways to include more of them in your daily meals.
What's the Difference Between Simple and Complex Carbohydrates?
At their core, all carbohydrates are composed of sugar molecules like glucose, fructose, and galactose. These molecules combine in varying numbers and arrangements, leading to the classification of carbohydrates into two main types: simple and complex.
Simple Carbs
Simple carbohydrates are made up of one or two sugar units, making them quick and easy for the body to break down. This simplicity leads to a rapid surge in blood sugar levels. Here are the key types of simple carbs:
- Monosaccharides: The most basic form of sugar, consisting of a single sugar unit. Examples include glucose, fructose, and galactose.
- Disaccharides: Combinations of two monosaccharides. Examples include sucrose (table sugar), maltose, and lactose.
While simple carbs are naturally present in wholesome foods like fruits and dairy, they’re also abundant in less nutritious, highly processed items such as candy, soda, and sugary cereals. These processed foods provide empty calories and minimal nutritional value, contributing to health risks like obesity, type 2 diabetes, and heart disease.
Complex Carbs
In contrast, complex carbohydrates consist of three or more sugar units bonded together. This intricate structure takes longer for your body to digest, leading to a slower and more controlled rise in blood sugar levels. Complex carbs come in three primary forms:
- Starch
- Glycogen
- Fiber
Foods rich in starches and fibers—such as whole grains, beans, and vegetables—offer a treasure trove of nutrients. Fiber, in particular, is indigestible but plays a vital role in promoting gut health, supporting regular bowel movements, and sustaining beneficial gut bacteria. Diets high in fiber are associated with lower rates of chronic diseases, including heart disease and colon cancer, and contribute to a feeling of fullness, which can aid in weight management.
28 Complex Carbohydrate Foods to Eat
Swapping refined and simple carbs for complex, nutrient-rich options is a straightforward way to boost your overall health. Here are some excellent sources of complex carbs to consider:
Whole Grains
Whole grains retain all parts of the grain kernel—the germ, endosperm, and bran—ensuring they’re rich in fiber, vitamins, and minerals. Examples include:
- Quinoa
- Oats
- Brown rice
- Millet
- Farro
- Buckwheat
Pulses
Pulses, like beans and lentils, are packed with fiber, plant-based protein, and essential nutrients. Incorporating pulses into your diet may lower the risk of chronic illnesses like diabetes and digestive disorders. Try these:
- Lentils
- Chickpeas
- Black beans
- Kidney beans
- Cannellini beans
Starchy Vegetables
These carb-rich vegetables are both nutritious and satisfying. Consider adding these to your meals:
- Sweet potatoes
- Butternut squash
- Beets
- Parsnips
Fruits
Fruits are nature’s sweet treat, rich in fiber, vitamins, and antioxidants. Despite their sweetness, they’re a valuable source of complex carbs. Popular choices include:
- Blueberries
- Apples
- Oranges
- Mangoes
Simple Carbohydrate Foods to Limit and Avoid
To support optimal health, it’s wise to minimize your intake of simple, processed carbs and added sugars. These foods contribute to blood sugar spikes and provide little nutritional benefit. Examples include:
- Refined Grains: Products like white bread and pastries made from refined flour.
- Sugary Foods and Drinks: Candy, soda, and energy drinks.
The American Heart Association recommends limiting added sugar to no more than 9 teaspoons (38 grams) for men and 6 teaspoons (25 grams) for women per day.
A Quick Review
Complex carbs, such as those found in whole grains, beans, and vegetables, are a cornerstone of a healthy diet. By replacing simple, refined carbs with these nutrient-dense options, you can improve your health and reduce the risk of chronic diseases