We’ve all been there—the dreaded 3pm slump. You reach for the apple you packed, but somehow, that candy bar in the vending machine looks a lot more appealing. That moment of weakness makes you wonder: What’s the real difference between simple and complex carbs? And which ones should you actually be eating?
Carbohydrates can be confusing, so let’s break it down. Carbs are one of the three macronutrients your body needs to function, alongside protein and fat. They fuel your brain, muscles, and organs, making them a crucial part of your diet. But not all carbs are created equal.
Carbohydrates fall into two main categories: simple and complex.
- Simple carbs digest quickly, leading to rapid spikes in blood sugar. These include things like white bread, pastries, and sugary drinks.
- Complex carbs break down more slowly, offering a steady energy source and better blood sugar control. Think whole grains, vegetables, and beans.
The key takeaway? While both types have their place, focusing on complex carbs is better for sustained energy and overall health.
Where to Find Carbs
Healthy carb sources include:
- Whole grains (brown rice, quinoa, oats)
- Fruits and vegetables
- Beans, lentils, and chickpeas
- Low-fat or non-fat unsweetened dairy
Less nutritious carbs, on the other hand, are often found in processed foods like:
- White bread and bagels
- Pretzels and crackers
- Ice cream, cookies, and pastries
- Candy and soda
Contrary to popular belief, carbs aren’t the enemy. They’re actually your body’s preferred energy source. Your brain thrives on glucose, and your muscles store glycogen for quick access during exercise. The problem arises when you consume too many refined carbs without the fiber, vitamins, and minerals that whole foods provide.
Why Complex Carbs Matter
Complex carbs consist of long chains of sugar molecules, which slow digestion and keep you full longer. This makes them beneficial for:
- Satiety: They help curb hunger and prevent overeating.
- Weight management: High-fibre foods support weight loss by keeping you full.
- Blood sugar control: They prevent sharp spikes and crashes in energy levels.
Understanding Simple Carbs
Simple carbs are smaller in structure and break down quickly, leading to a fast rise in blood sugar. You’ll find them in foods like:
- Glucose (grains, potatoes, rice)
- Fructose (fruits)
- Sucrose (table sugar)
Some simple carbs are better than others. Fruits and unsweetened dairy provide natural sugars along with fibre and nutrients, making them much better choices than processed sweets. Meanwhile, foods like candy and soda may give a quick sugar rush but can leave you feeling even more fatigued afterward.
The Truth About Refined Grains
Refined grains have been processed to remove the bran and germ, stripping away fibre and nutrients. This includes foods like white bread, standard pasta, and many packaged snacks. On ingredient labels, look for terms like “enriched flour” or “wheat flour” (without “whole” in front), which indicate refined grains.
Why Whole Grains Are the Better Choice
Whole grains retain all three parts of the grain—the bran, germ, and endosperm—making them rich in fibre, vitamins, and minerals. Research links whole grain intake to better heart health, improved blood sugar control, and even a lower risk of obesity.
For a smarter approach to carbs, aim for 100% whole grain or whole wheat products as the first ingredient. Prioritising whole, fiber-rich carbs over processed ones can make a big difference in how you feel and perform—both mentally and physically.
Final Thoughts
Carbs aren’t something to fear. They’re an essential part of a balanced diet, especially for active people. The key is to focus on quality over quantity—choosing nutrient-dense, fiber-rich sources that keep you energised and support your long-term health. To get a great number of insights on how to manage your diet especially when it comes to carbs the ‘woman of the moment’ is a french woman nicknames the ‘glucose goddess’. Her Instagram channel and her Youtube channel are both useful for an educational look at this topic.
If you’d like more personalised support I am always here and have coaching packages designed to support you on your nutritional journey, and it is a journey. Hit me up if you’d like to chat.