Complex carbs vs. simple carbs - what's the difference?

Carbs (short for carbohydrates) are one of the three main macronutrients found in food along with proteins and fats. When you eat them, your body breaks them down into smaller sugar molecules, like glucose, which your cells can use for energy. Think of carbs as fuel for your body's engine, keeping you up and running throughout the day.

Carbs come in two main types: simple and complex.

Simple carbohydrates:

• They are quickly digested and can give you a rapid burst of energy.

• They can lead to a sugar rush followed by a crash, leaving you feeling drained and hungry again.

'Health foods' that are not so healthy!

Complex carbohydrates:

• They take longer to break down, providing a more sustained release of energy.

• They contain fibre, vitamins, and minerals, making them a more nutritious choice.

Carbohydrates not used for energy or glycogen storage (the stored form of glucose) are converted to fat.

Types of carbohydrates

Sugars, starches, and some types of dietary fibre are carbohydrates.

Sugars include:

• Glucose — in fruit, honey, and some vegetables

• Fructose — in fruit and honey

• Sucrose — from sugar cane

• Lactose — in all types of milk (apart from lactose free!).

• Maltose — in malted grains

11 ways to tame your sweet tooth

Starches are also known as complex carbohydrates.

Starches can be found in:

• Legumes

• Nuts

• Potatoes

• Rice

• Wheat

• Grains

And in cereal products such as:

• Pasta

• Breakfast cereals

• Flour

• Polenta

• Couscous

• Quinoa

Dietary fibre is found in many different plant foods including:

• Vegetables

• Wholegrain foods

• Legumes

• Fruits

• Nuts

• Seeds

Balancing carbohydrate intake with proteins, fats, and other nutrients is essential for supporting a well-rounded and healthy diet. Individual carbohydrate needs can vary based on factors such as age, activity level, and overall health goals.