Carbs are listed on nearly every nutrition label, and rightly so. They're an essential micronutrient that can be found in a variety of foods. Vegetables, pasta, bread, fruits and dairy products are all full of carbs. Upon entering our digestive system, our body uses the carbs in these foods to make glucose, which is your body's main energy source.
Carbs produce glucose, a type of sugar, in a variety of ways. The quality of carb the glucose is derived from determines how efficiently the body uses it. To fully understand what carbs are and the different ways they're categorized, let's first learn more about glucose.
What Is Glucose?
Glucose, also known as blood sugar, plays a vital role in your health. It's the key to keeping your body functioning as it should and it's produced solely by carbs. When your body's glucose levels are balanced, this nutrient often goes unnoticed. However, when glucose levels rise or fall, it affects how your body functions.
So, what is this nutrient, exactly? Technically, it's a monosaccharide made up of carbohydrates. Aside from fat, glucose is one of the body's preferred sources of energy. Whether you get glucose from fruits, veggies, or grains, it is a nutrient that can only be produced through food. Glucose is an integral part of a healthy diet; however, it should be consumed in moderation. Too much glucose can adversely affect your well-being and may even cause health problems.
What does glucose have to do with carbs? It's made of them! Glucose mainly comes from foods rich in carbohydrates, like vegetables, nuts, legumes and whole grains. However, not all carbs are created equal. Continue reading to discover the difference between simple vs. complex carbs.
What are Complex Carbohydrates?
Complex carbohydrates, also known as "good carbs," are made up of sugar molecules, strung together in complex chains. Complex carbs can be found in whole foods like sweet potatoes, whole grains and beans. Upon entering the body, these carbohydrates are turned into glucose that is then used as energy. When compared to simple carbs, complex carbs pack more nutrients. Additionally, they're higher in fiber and digest more slowly. This slow digestion process is essential, as it helps keep you full for longer and provides your body with long-lasting energy. Because complex carbohydrates are more filling, they're often seen as an excellent option for weight control and ideal for individuals with Type 2 diabetes, as they can help manage blood sugar spikes after meals.
Foods that are naturally high in complex carbohydrates also provide vitamins, minerals and fiber that are important to your overall health. The majority of these good carbs come from naturally occurring sugars found in whole foods rather than processed ones.
What are Simple Carbohydrates?
Simple carbohydrates, or "bad carbs," are made from shorter sugar molecule chains and digest much quicker than complex carbs. They are commonly found in processed and refined foods such as table sugar, candy and sugary drinks. Because simple carbs are fast to digest, indulging in too many can lead to a spike in blood glucose, providing the body with a short burst of energy. This short-lasting energy is responsible for the well-known "sugar rush" and is often accompanied by energy crashes and potentially harmful high levels of blood sugar. Additionally, simple carbs do not keep you full for very long, which may lead to unnecessary snacking in between meals.
Not all simple carbs are bad, though! There are several cases in which foods that contain simple carbs are fitting for a well-balanced diet. Whole fruits and milk products are examples of simple carbohydrates foods that are rich in nutrients and suitable for a healthy diet.
Simple Carbs to Avoid
Though not all simple carbs are harmful, here are a few that we recommend avoiding when following a healthy diet.
- Fruit Juice
- Pastries
- White Bread
- White Pasta
- Sugar-Sweetened Beverages
- Candy
- Table Sugar
- Syrups
Complex Carbs You Should Eat
Now that you know that complex carbs are an essential part of a healthy diet, you might be wondering which high-carb foods you should incorporate into your meals. While there are several nutrient-packed foods to choose from, here are a few of our favorites.
Sweet Potatoes
Though they may share the same name, sweet potatoes and white potatoes are not related. In fact, the sweet potato belongs to a whole different family known as the morning glory family. It's a starchy and sweet root vegetable that is full of health benefits. Sweet potatoes are an excellent source of vitamins, minerals, fiber, antioxidants and complex carbohydrates. They're an excellent addition to a healthy diet and can be used in various dishes.
Start incorporating sweet potatoes into your menu by making this Sweet Potato Adzuki Bean Soup. The perfect one-pot meal, this soup is loaded with complex carbs. It's made with only whole food ingredients, like cubed sweet potatoes and our Adzuki Beans and is a clean and healthy dish that everyone will enjoy!
Brown Rice
Whole grains are a healthy way of incorporating complex carbs into your diet and brown rice is one of the best options. Unlike white rice, brown rice is not processed, which means that it effectively retains essential nutrients like vitamins, minerals and antioxidants.
If you're looking for a healthy way to incorporate brown rice into your meal rotation, try out this Cinnamon Walnut Brown Rice Farina. A sweet take on traditional brown rice, it's easy to make and incredibly filling. Serve it up as a dessert or kid-approved breakfast dish. This recipe is made in just 15 minutes and uses our Bob's Red Mill Brown Rice Farina as a wholesome base. When combined with ingredients like cinnamon, walnuts and apple, this recipe is sure to win everyone's hearts.
Oats
Working the right kind of carbs into your diet includes eating the right foods. Oats are a wholesome and healthy source of complex carbs that shouldn't be overlooked. They are slow to digest, which means that they help produce long-lasting energy and keep you full for extended periods. Because carbohydrates are one of the body's main sources of energy, we must indulge in nutritious foods high in complex carbs, and oats are precisely that!
An easy way to work more oats into your diet is by making homemade oat milk. Homemade Oat Milk can be made with just two simple ingredients, water and oats! To make oat milk simply combined high-quality oats like our Gluten Free Rolled Oats with an equal amount of water and blend! Once the oats and water have been mixed, it's important to sift the oat chunks out to achieve a creamy milk-like beverage. Enjoy immediately or store in the refrigerator for up to five days. Oat milk can be used in a variety of different ways. From being poured over your morning cereal to using it as a creamer substitute, get creative with how you add oat milk to your meals.
Quinoa
Quinoa tops the chart as one of the most nutritious sources of complex carbs. High in protein and fiber, quinoa is a filling grain that works with your body to provide it with the right amount of energy. Plus, because of its high protein content, quinoa is a great grain to indulge in after a tough workout. A slow to digest source of carbs, eating quinoa helps ensure that your blood sugar levels do not rise too quickly.
One of the easiest ways to work quinoa into your diet is by replacing it in a recipe that usually uses white rice. Not sure where to start? These Quinoa Spring Rolls are the perfect way to enjoy quinoa while still indulging in your favorite foods. Plus, the elegant look of these rolls is sure to leave your guests impressed.
Barley
Barley, an underestimated grain, is a powerful superfood packed with healthy carbs. It's a member of the grass family that dates back nearly 10,000 years as one of the first cultivated grains in Eurasia.
Make these probiotic-rich Barley and Kombucha Crepes, for a fun and healthy twist on your favorite dessert recipe. Their slight tangy taste is balanced with the sweet flavors of caramelized apple and rhubarb. Use these crepes to level-up your brunch game, or make them as a great addition to the dessert table. Whenever you decide to enjoy these crepes, be sure to invite guests as this tasty recipe makes eight to ten servings!
Whether you're actively searching for healthy high-carb foods or merely interested to know the difference in simple carbs vs. complex carbs, we hope this article has helped answer your questions about this vital micronutrient. From sweet potatoes to quinoa, healthy complex carbs are hidden in some of the tastiest foods. You just have to know where to find them!
