Complex vs. simple carbohydrates

Carbohydrates can be split into two categories - complex and simple. Each type of carbohydrate has a slightly different chemical structure, although all carbs are made out of the same atoms. Here’s a quick breakdown of complex and simple carbohydrates.

Complex carbohydrates are long chains of sugar molecules that are linked together, known as polysaccharides. They’re found in whole grains, legumes, fruits (can be a mix of simple and complex carbs), nuts, seeds and starchy vegetables.

Simple carbohydrates are composed of just one or two sugar molecules, such as glucose, fructose, lactose and maltose. The body rapidly digests this type of sugar, leading to a quick spike in blood glucose levels. You’ll find these in chocolate, candy, cookies, pastries, cakes, honey, soda, fruit juice and syrup. They're also in white bread and white rice, alongside some complex carbohydrates.