April 2021

Simple vs Complex Carbohydrates

Carbohydrates are broadly classified as either simple or complex. The main difference comes down to how quickly they're digested and absorbed, and understanding this makes it much easier to choose the carbs that will genuinely support your goals.

Simple Carbohydrates

Simple carbs are digested and absorbed quickly, giving you a fast burst of energy that tends to fade just as quickly, often leaving you hungry or flat soon after.

They're found in lollies, soft drinks and syrups, and unlike fruit, these versions offer very little in the way of other nutrients. You'll often hear them referred to as "empty calories", and they can quietly work against your healthy lifestyle goals.

Simple carbs tend to be:

Higher in calories
Full of refined sugars (corn syrup, white sugar, fruit juices)
High in refined grains like white flour
Low in nutrients and fibre
Often higher in sodium
Sometimes high in unhealthy fats

Complex Carbohydrates

Complex carbs are the better everyday choice. Because they're digested more slowly, they provide more sustained, even energy, without the quick spike and crash. They're also far more nutritious.

You'll find complex carbs in foods like beans, peas, lentils, peanuts, potatoes, corn, parsnips, and whole-grain breads and cereals.

Complex carbs tend to be:

Low to moderate in calories
High in nutrients
Unprocessed
High in naturally occurring fibre
Low in salt and saturated fat

That fibre content is a real bonus, supporting healthy digestion, keeping you fuller for longer, and contributing to your overall health and wellbeing.

The Bottom Line

When it comes to carbs, the goal is to make complex carbohydrates your default, whole grains, vegetables, legumes, while keeping simple, refined carbs to a minimum.

Understanding the difference between the two, and how each affects your energy and how you feel, is a genuinely useful tool for supporting your health and working toward your goals.

As always, your doctor or dietitian is the best person to help you fine-tune your individual carbohydrate intake for where you're at in your journey.