Complex vs. Simple carbs, what's the difference?

Carbohydrates often get a bad rap, but they're essential for energy, brain function, and overall health. The key to making smarter carb choices lies in understanding the difference between complex and simple carbohydrates. While both types are ultimately broken down into glucose by the body, they differ in structure, digestion speed, and impact on your blood sugar levels.

Simple carbohydrates are made up of one or two sugar molecules, which the body digests quickly. Found in foods like candy, soda, pastries, and white bread, they cause rapid spikes and crashes in blood sugar. While fruits and some dairy products also contain simple sugars, they come with fiber, vitamins, and minerals that slow digestion and provide additional health benefits.

On the other hand, complex carbohydrates are made up of longer chains of sugar molecules, which take more time to break down. They provide a more stable release of energy and are typically found in whole grains, legumes, vegetables, and fiber-rich fruits. These carbs not only help keep you fuller for longer but also support digestive health and stable blood sugar levels.

When choosing carbs, aim to favor complex over simple. Think whole grains instead of refined ones, fruits over fruit juice, and beans instead of sugary snacks. By focusing on nutrient-dense carbs, you’ll fuel your body more efficiently and reduce the risk of energy crashes and long-term health issues like type 2 diabetes.