What's the difference between "Complex" and "Simple" carbs?

In this article published by Kiss My Keto, the author discusses the difference between "good", also known as "complex" carbs, and "bad" carbs, also known as "simple carbs". I do not love the concept of applying moral values to food, but I understand wanting a way to differentiate between the different types of carbohydrates and understanding which may be a more satisfying option in the long run.

In general, when you can, it is best to prioritize high-fiber options. These are carbohydrates that tend to be slightly higher in protein and will keep you feeling full for longer. The additional fiber is satisfying and beneficial for gut health.

A few examples of high-fiber carbs include: quinoa, barley, peas, corn, oatmeal, brown rice, beans/legumes, and whole wheat products.

For more information on fiber, check out my article titled, "Dietary Fiber Intake: What is fiber and how much should I be eating? How can I increase my fiber intake?"

It is completely fine to have lower-fiber carbs as well! A healthy diet is a matter of balance, so you want to choose higher fiber carbs when you like those options and when it makes sense, while also being able to enjoy lower-fiber carbs when you want them!

Check out the article to learn more about the different kinds of carbohydrates: Hyperlink to the full article

References

1. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116. https://pubmed.ncbi.nlm.nih.gov/33096647/

2. Gill, S.K., Rossi, M., Bajka, B. et al. Dietary fibre in gastrointestinal health and disease. Nat Rev Gastroenterol Hepatol 18, 101–116 (2021). https://doi.org/10.1038/s41575-020-00375-4

3. Kay RM. Dietary fiber. J Lipid Res. 1982 Feb;23(2):221-42. PMID: 6281350. https://pubmed.ncbi.nlm.nih.gov/6281350/

4. Bulsiewicz WJ. The Importance of Dietary Fiber for Metabolic Health. Am J Lifestyle Med. 2023 Apr 12;17(5):639-648. doi: 10.1177/15598276231167778. PMID: 37711348; PMCID: PMC10498976. https://pubmed.ncbi.nlm.nih.gov/37711348/#full-view-affiliation-

5. Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL. Health benefits of dietary fiber. Nutr Rev. 2009 Apr;67(4):188-205. doi: 10.1111/j.1753-4887.2009.00189.x. PMID: 19335713. https://pubmed.ncbi.nlm.nih.gov/19335713/

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