Nutrition1 min read
Complex vs simple carbs: what's the difference?
What makes a carbohydrate "good" or "bad", why fibre matters, and how to choose carbs that keep your energy steady.
Carbohydrates are often labelled good or bad, but the reality is more nuanced. Understanding the difference between types of carbs helps you choose ones that give steady energy.
Simple carbohydrates
Simple carbs are sugars that are digested quickly. They're found naturally in fruit and milk, and added to sweets, soft drinks, pastries and many processed foods.
Complex carbohydrates
Complex carbs are starches made of longer chains of sugar molecules. They're found in whole grains, beans, lentils, potatoes and other starchy vegetables.
Fibre is the real difference-maker
The most useful question isn't simple or complex, but how much fibre comes with it. Fibre slows digestion, keeps you full and helps keep blood sugar steadier. That's why:
- Whole fruit is a better choice than fruit juice, even though both contain sugar
- Wholegrain bread is a better choice than white bread, even though both are starch
- Beans and lentils are excellent carb sources
Better carb choices
- Oats, brown rice, quinoa and wholewheat pasta
- Wholegrain or seeded bread
- Beans, lentils and chickpeas
- Potatoes and sweet potatoes with the skin on
- Whole fruit
Limit the refined kind
Sugary drinks, sweets, white bread and pastries are fine occasionally, but they digest quickly and are easy to overeat.
Balance across the day
Mealful shows carbs alongside protein and fat for every recipe, so you can see whether your meals are balanced, not just whether they fit your calories.
This article is general information, not medical advice. If you have a health condition or specific dietary needs, talk to a doctor or registered dietitian.
