WELLNESS NUTRITION NUTRITION BASICS

What Are Complex

Carbohydrates? — And 28 to Add
to Your Diet
By Jillian Kubala, RD Published on February 15, 2023
Medically reviewed by Allison Herries, RDN

IN THIS ARTICLE

Simple vs. Complex Carbohydrates

Simple Carbs
Complex Carbs
Complex Carbs to Eat
Simple Carbs to Avoid

Carbohydrates (or carbs, for short) are a type of macronutrient — a

nutrient your body needs in large amounts. Many foods contain carbs,
including fruits, grains, beans, and vegetables. [1] Your body uses carbs for
energy, digestive health, and blood sugar control.

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You’ve probably heard that certain types of carbs are healthier than others
and that complex carbs should be prioritized over refined or simple carbs.

But what exactly are complex carbohydrates and what sets them apart
from other types of carbs?

Here’s everything you need to know about complex carbs including what
they are, how they differ from simple carbs, and how to include more of
them in your diet.

A mix of carbohydrates

HELEN CAMACARO / GETTY IMAGES

What's the Difference Between Simple and

Complex Carbohydrates?
All carbs are made up of sugars such as glucose, fructose, and galactose.
Carbohydrates are divided into categories according to the number of
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units they contain. [1]
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There are two main types of carbohydrates: simple and complex.

Simple carbs are made up of just one or two sugars while complex carbs
are made up of multiple sugar units.

Simple Carbs
Monosaccharides are the simplest and smallest type of sugar made of just
one sugar unit. When you consume carbs, your body breaks them down
into monosaccharides so they can be absorbed and used for energy. [1]

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are three main monosaccharides:
 1. Glucose Ad

2. Fructose

3. Galactose

Disaccharides are made of two monosaccharides units bonded together. [1]

There are three main disaccharides:

1. Sucrose (glucose + fructose)

2. Maltose (glucose + glucose)

3. Lactose (glucose + galactose)

Simple sugars like glucose, fructose, and sucrose are found in a number of
foods, including healthy foods like fruits and dairy products.

However, many less healthy, ultra-processed foods are high in simple

sugars like high-fructose corn syrup and table sugar. Some examples of
foods and drinks high in simple sugars include candy, soda, sugary cereal,
and ice cream.

Simple sugars are easily digested by the body, which causes a rapid
increase in blood sugar and a release of the hormone insulin from the
pancreas. Additionally, foods rich in simple carbs like candy, soda, and
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 sugary baked goods are high in calories, but low in important nutrients Ad

like fiber, protein, vitamins, and minerals. Because of this, a diet too high
in simple carbs can increase your risk of developing health conditions like
obesity, type 2 diabetes, and heart disease. [1] [2]

RELATED: 8 Things To Know About Your Body's Energy Levels

Complex Carbs
Complex carbs or polysaccharides are made from three or more sugars
bonded together, which makes it harder for your body to break them
down. Because they take longer to digest, complex carbs cause a more
gradual increase in blood sugar compared to simple carbs. [1]

There are three main polysaccharides:

1. Starch

2. Glycogen

3. Fiber

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Starch and fiber are the polysaccharides found in food, while glycogen is
only found in our bodies. Glycogen is the storage form of carbohydrate in
animals and humans. We use glycogen stored in our muscles and liver for
energy.

Starches and fibers are concentrated in foods like fruits, vegetables, beans,
and grains. Unlike starches, fibers aren’t digested by the body. Instead,
they help promote digestive health by fueling beneficial gut bacteria and
keeping bowel movements comfortable and regular. [1]

Compared to people who eat a lot of simple carbs, people who follow diets
high in complex carbs rich in fiber tend to have lower rates of a number of
chronic diseases including heart disease and colon cancer. Plus, fiber
helps you feel satisfied, which is why people who eat high-fiber diets tend
to carry less body fat than people with low fiber intake. [3] [4] [5]

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RELATED: 11 Reasons You're Always Hungry

28 Complex Carbohydrate Foods to Eat

Replacing simple and refined carbs with complex carbs like vegetables,
fruits, and beans is an easy way to improve your health. Fortunately,
there’s a variety of complex carbs to choose from. Here’s some examples
of nutritious complex carbs to add to your diet.

Whole Grains
Whole grains are grains that contain all three parts of the grain kernel —
the germ or core, the endosperm or middle layer, and the hard outer layer
called the bran. These parts house important nutrients like fiber, vitamins,
and minerals.

On the other hand, refined grains have their bran and germ removed,
which makes them less nutritious.

Here are some tasty whole grains to try: [6]

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Quinoa
 2. Oats Ad

3. Brown rice

4. Millet

5. Farro

6. Buckwheat

7. Brown rice

Pulses
Pulses, like beans and lentils, are types of complex carbs that are packed
with fiber, vitamins, minerals, and plant-based protein.

Diets high in pulses have been shown to be protective against health

conditions like certain cancers, type 2 diabetes, and digestive diseases. [7]

Here are some examples of pulses to add to your diet:

1. Lentils

2. Chickpeas

3. Black beans
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 4. Kidney beans Ad

5. Cannellini beans

6. Peas

7. Pinto beans

Starchy Vegetables
All vegetables contain carbs, but some are higher in starch than others. If
you’re looking for healthy, carb-rich vegetables, give the following a try:

1. Sweet potatoes

2. Potatoes

3. Butternut squash

4. Beets

5. Acorn squash

6. Delicata squash

7. Parsnips

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 Fruits Ad

Fruits are some of the most delicious complex carbs you can eat. Not only
are they sweet, but they’re high in fiber, vitamins, minerals, and protective
plant compounds.

A 2022 study reported that in 2019, only 12.3% of U.S. adults met the
recommended fruit intake of 1.5 to 2 cup-equivalents per day. Not eating
enough fruit could negatively impact your health and increase your risk of
a number of health conditions, especially if you’re eating highly processed
foods instead of fruit. [8]

To make sure you’re taking in enough fruit every day, try adding some of
the following to your diet:

1. Blueberries

2. Apples

3. Oranges

4. Bananas

5. Peaches

6. Mangoes
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 7. Strawberries Ad

Simple Carbohydrate Foods to Limit and

Avoid
If you’re following a diet low in healthful carb sources like fruits and
vegetables, but high in simple carbs like added sugar and white bread, it
could take a toll on your health.

Diets high in foods rich in added sugar like candy, soda, and sugary cereals
are especially problematic. High added sugar intake is linked to poor blood
sugar control, high triglyceride levels, non-alcoholic fatty liver disease, and
many other health conditions. [9]

For overall health, you’ll want to limit your intake of added sugars and
refined carbs that have been stripped of nutrients.

Refined Grains
Refined grain products like white rice, white bread, and snack foods like
crackers are made with refined flour, which is low in nutrients like fiber
and minerals. [10]

Although having refined carbs once in a while won’t negatively impact

health, the majority of the carbs in your diet should come from complex
sources like vegetables, fruits, beans, and whole grains.

Added Sugars
Table sugar, high-fructose corn syrup, honey, and other added sugars
should be kept to a minimum for optimal health.

The American Heart Association currently recommends that adult men

and women should limit added sugar to no more than 9 teaspoons (38
grams) and no more than 6 teaspoons (25 grams) per day, respectively.

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 However, many health experts suggest that added sugar should be limited Ad

even further to lower the risk of chronic diseases. [11]

RELATED: 9 Ways to Quit Sugar for Good

Sugary Foods and Beverages

Added sugar is found in a number of foods, even savory products. Candy,
icing, cakes, cookies, and soda are some of the more obvious sources of
added sugar, but yogurt, salad dressing, dipping sauces, and granola can
pack just as much.

Drinks like sweetened coffees, soda, and energy drinks are major sources
of added sugar in most people’s diets. [12]

In order to cut back on your intake of added sugar, try swapping out soda
and energy drinks for sparkling water and reducing your intake of sugary
foods like ice cream, candy, and sweetened yogurt.

A Quick Review
Complex carbs are harder for your body to break down and cause a more
gradual increase in blood sugar compared to simple carbs.

Foods rich in complex carbs like beans, vegetables, fruits, and whole
grains are rich in fiber, vitamins, minerals, and other beneficial
compounds that support your health.

Swapping sources of simple carbs like soda, white bread, and sugary
breakfast cereals with more nutritious complex carbs could help improve
the quality of your diet and reduce your risk of a number of chronic
diseases.

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