Our simple carbohydrates primarily come from natural sugars found in fruits, vegetables, milk and milk products, honey, and sugar-containing plants like sugar cane and sugar beets. Some common simple sugars include fructose from fruits, lactose from milk, and sucrose (table sugar) from sugarcane and root vegetables. Simple carbs are also present in processed and refined sugars such as candy, syrups, and soft drinks. Complex carbohydrates come from sources rich in starch and fiber. These include whole grains (like brown rice, oats, barley, and whole wheat bread), legumes (beans, lentils, peas), starchy vegetables (potatoes, corn, peas), and fruits and vegetables with fibrous content. Complex carbs take longer to digest and provide a slower, sustained energy release. The fiber in complex carbs is important for digestive health, with soluble fiber helping control blood sugar and cholesterol, and insoluble fiber aiding digestion. In summary:
- Simple carbs: fruits, vegetables, milk products, honey, sugarcane, processed sugars
- Complex carbs: whole grains, legumes, starchy vegetables, fiber-rich fruits and vegetables
This distinction also reflects how the body processes these carbohydrates, with simple carbs providing quick energy and complex carbs providing sustained energy and nutritional benefits.