what are complex carbs

Complex carbohydrates, or complex carbs, are carbohydrates composed of long chains of sugar molecules called oligosaccharides and polysaccharides. They take longer to digest than simple carbohydrates, leading to a slower and more gradual release of glucose (sugar) into the bloodstream, which provides sustained energy over a longer period. Complex carbs are found in foods such as whole grains, legumes, starchy vegetables (like potatoes and corn), and non-starchy vegetables (such as asparagus and zucchini). Besides energy, these foods often supply essential vitamins, minerals, and fiber, which aid in blood sugar control, cholesterol management, and digestive health. The fiber content in complex carbs also promotes feelings of fullness and supports gut health. It is healthier to prioritize complex carbs from whole and minimally processed foods rather than refined grains, which lack fiber and nutrients despite being technically complex carbs.