Carbohydrates are made up of three components: fiberstarch, and sugar. Fiber and starch are complex carbs, while sugar is a simple carb.

Complex carbs pack in more nutrients than simple carbs, because they are higher in fiber and digest more slowly. This also makes them more filling, which means they’re a good option for weight control. They are also ideal for people with type 2 diabetes because they help manage post-meal blood sugar spikes.

Fiber and Starch are two important types of complex carbs. High-starch foods are:

✔Whole wheat bread

✔Cereal

✔Corn

✔Oats

✔Peas

✔Rice

The main sources of dietary fiber include:

✔Fruits

✔Vegetables

✔Nuts

✔Beans

✔Whole grains

simple carb chart vs complex carb chart

Complex carbohydrates are key to long-term health. They make it easier to maintain your weight, and can even help guard against type 2 diabetes and cardiovascular problems in the future.

Simple carbs are sugars. While some of these occur naturally in milk, most of the simple carbs in the diet are added to foods. Common simple carbs added to foods include:

✔Raw sugar

✔Brown sugar

✔Corn syrup and high-fructose corn syrup

✔Glucose, fructose, and sucrose

Try to avoid some of the most common refined sources of simple carbs and look for alternatives to satisfy those sweet cravings:

  • Soda
  • Baked products
  • Packaged Cookies
  • Concentrated fruit juice
  • Breakfast Cereals

Some great additions to your diet are – Beans, Quinoa, Broccoli & Fiber-rich fruits like Apples.

In order to achieve the benefits of eating more complex carbohydrates, it might be necessary to make some switches. Here are some examples of easy substitutions:

  • Instead of white bread and pasta, switch to whole grain bread and pasta.
  • Instead of munching on chips, try raw vegetables.
  • Instead of rice, try eating more beans as a base for dishes.