• Weight Management
• Nutrition

Understanding the Differences Between Simple and Complex Carbohydrates

Medically reviewed and edited by Jennifer McMillan, APRN, FNP-BC

Carbohydrates form an integral part of any healthy diet, and understanding how different variations can impact your well-being is essential when it comes to choosing what you eat.

This nutrient is classified into two types — simple and complex carbohydrates — each having distinct health effects on the body.

In this article, we’ll take a closer look at the key differences between simple and complex carbs, their benefits, and how to incorporate them into your diet.

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An Overview of Simple Carbs

What are simple carbs?

Simple carbs are a type of carbohydrate that comprises only one or two molecules.

This allows them to be quickly absorbed and digested by the body, causing blood sugar to spike.

Although this can provide a rapid energy boost, this increase in blood sugar is often followed by a sudden drop that can make you feel fatigued.

Sources of simple carbs

These types of carbs are found in natural and processed foods, including:

• Fruits, like bananas, berries, and grapes

• Vegetables, such as carrots, beets, and sweet potatoes

• Milk and other dairy products

• Refined sugars, such as candy, syrups, and sodas

• Fruit juices and energy drinks

• Baked goods, like cakes, cookies, and pastries

• Processed foods, such as takeout meals

Processed simple carbs typically lack nutritional benefits and can lead to unhealthy weight gain and other health issues when consumed excessively.

Natural simple carbs — like those found in fruits and vegetables — provide more nutrients and can help improve your overall well-being when included in your diet.

Benefits of eating simple carbs

There are many benefits associated with eating simple carbs. These include:

• Immediate energy source: Simple carbohydrates serve as the body’s fastest source of energy. They're rapidly broken down into glucose, making them especially beneficial before or during high-intensity physical activities.

• Easily digestible: Simple carbs can benefit individuals with certain digestive issues or those needing quick nutrition. They are easier for the body to process than complex ones, making them ideal for quick nutrition. Opt for nutrient-rich choices like fruits and vegetables.

• Mood booster: Carbohydrates can help boost serotonin levels, a neurotransmitter linked to mood regulation. Consuming carbs may temporarily elevate serotonin, enhancing feelings of well-being.

How do simple carbs impact your health?

While simple carbohydrates have their place in a balanced diet — especially when derived from nutrient-rich sources like fruits and dairy — consuming them in excess can have negative health implications.

These may include:

• Blood sugar spikes: Simple carbohydrates rapidly increase blood sugar, leading to quick drops that cause energy swings and cravings for more sugar.

• Increased risk of chronic diseases: Over time, the frequent consumption of high-sugar foods and beverages increases your risk of developing type 2 diabetes. Diets high in added sugars — found in simple carbs — are also associated with an increased risk of cardiovascular disease and obesity.

• Nutrient deficiencies: Choosing foods high in added sugars reduces room for nutrient-dense foods in your diet, potentially causing deficiencies in vital vitamins and minerals and leading to further health issues.

• Weight gain: Foods rich in simple carbohydrates and added sugars are often high in calories yet lack satiety. This may cause overeating, weight gain and obesity.

A Guide to Complex Carbs

What are complex carbs?

Complex carbs — also known as polysaccharides — comprise long chains of sugar molecules.

Unlike simple carbs — which are digested quickly — complex carbs are broken down and absorbed at a slower rate, providing a more sustained source of energy.

These carbohydrates are crucial for a healthy diet, serving not only as an energy source but also supplying essential nutrients to the body.

Types of complex carbs

• Starches: These are found in plant-based foods, including grains (wheat, rice, oats, and barley), legumes (beans, lentils, peas), and some vegetables like potatoes, corn, and squash.

• Fiber: Dietary fiber is a complex carb that we can't digest, but it helps the body regulate its use of sugars to control hunger and maintain blood sugar levels. Fiber-rich foods include vegetables, fruits, nuts, legumes, and whole grains.

• Glycogen: This is the stored form of glucose found in the liver and muscles. While not a dietary carbohydrate, glycogen is crucial for energy storage within the body.

Which foods are complex carbs?

Complex carbs are typically found in whole and unprocessed foods, including:

• Whole grains like brown rice, quinoa, and oats

• Legumes like beans, lentils, and chickpeas

• Starchy vegetables such as potatoes and corn

• Nuts and seeds

Including these foods in your diet can help guarantee you receive ample nutrients to support your health and provide your body with lasting energy.

Advantages of eating more complex carbs

Complex carbs are a great source of nutrients that offer many benefits. These include:

• Sustained energy release: Complex carbs are broken down into glucose more slowly than simple carbs, providing a steady supply of energy over a longer period. This stabilizes energy levels, preventing spikes and crashes throughout the day.

• Improved digestive health: The high fiber content in many complex carbs supports healthy digestion by promoting regular bowel movements. Certain fibers function as prebiotics, promoting a healthy gut microbiome.

• Enhanced satiety and weight management: Complex carb-rich foods require more time to chew and digest, enhancing feelings of fullness and satisfaction. This can help control appetite and reduce overall calorie intake, aiding in weight management.

• Lower risk of chronic diseases: Regularly eating complex carbohydrates — especially those high in soluble fiber — has been linked to a lower risk of several chronic diseases like type 2 diabetes and certain types of cancer.

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Tips for Eating More Complex Carbs

Choose whole grains over refined foods

Eating more complex carbs doesn’t mean avoiding foods like bread, pasta, or cereal. Instead, opt for versions made from whole grains to enjoy these staples.

This helps ensure that you get a good intake of fiber, vitamins, and minerals.

Other whole-grain options — such as quinoa, bulgur wheat, and brown rice — are also versatile ingredients that can be used in a number of meals, like salads and side dishes.

Use more legumes in your meals

Another great way to eat more complex carbs is to incorporate legumes into your meals more regularly.

Options like beans, lentils, and peas are excellent sources of complex carbs that can be used in a variety of dishes, including soups, stews, salads, and pasta dishes for an extra nutrient boost.

You can also use legumes as a meat alternative in many recipes, such as tacos, burgers, and pasta sauces.

Eat a high-fiber breakfast

Starting your day with a high-fiber breakfast is a simple strategy to boost your complex carb intake and kick off your day positively.

A breakfast option like oatmeal is a great source of complex carbs and fiber. Not only is oatmeal easy to make, but you can also add a variety of toppings to it to keep your breakfast interesting.

Adding ingredients like fruits, nuts, and seeds to your oatmeal can enhance the flavor while also increasing the nutritional value of your meal.

Not a fan of oats? You can also look for whole-grain cereals that are low in added sugar. Pair this with a side of fruit to increase your fiber intake and support your overall health.

Read food labels carefully

To ensure you’re eating enough complex carbs, it’s important to know how to read food labels correctly. Here are a few tips:

• Identify whole-grain products: Check the ingredients list for words like "whole grain" or "whole wheat" as the first ingredient. This indicates that the product is primarily made from whole grains and is a good source of complex carbs.

• Check the fiber content: Aim for foods that provide at least 3 to 5 grams of fiber per serving. This is a strong indicator that the product is a good source of complex carbs.

• Watch out for added sugars: Even whole-grain products can be loaded with sugars. Keep an eye on the sugar content and choose options with the lowest amount.

Where Can You Learn More About Healthy Eating Habits?

If you’re looking for more information on healthy eating habits to help you lose weight and improve your health, LifeMD has got you covered.

A team of medical professionals can provide guidance on healthy eating habits and weight management — all from the comfort of your home.

Make an appointment with LifeMD to learn more about sustainable ways to manage your weight and take control of your health, today.

Jennifer McMillan, APRN, FNP-BC

Jennifer is a board-certified, multistate licensed Nurse Practitioner with over 25 years experience in healthcare. She specializes in Women and Men’s Health, Psychiatry, and Urgent Care. She enjoys including her patients in the decision-making process regarding their care to help them reach and maintain their health goals. In her free time, Jennifer enjoys doing volunteer work at the American Heart Association.

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