Your Carbs
Understanding Carbohydrates: Energy for the Body and Mind
Carbohydrates are one of the body’s most important fuel sources. They’re the sugars and starches that give energy to every cell, tissue, and organ — from the brain to the muscles.
There are two main types of carbohydrates: simple and complex.
Simple vs. Complex Carbohydrates
Simple carbohydrates (like table sugar, white bread, and regular pasta) break down quickly and give a fast burst of energy — but that energy doesn’t last long.
Complex carbohydrates, on the other hand, digest more slowly. They help sustain energy levels, support the immune system, feed the brain, and keep the digestive system moving properly.
Your body relies on complex carbs to support:
The immune system
Brain and nervous system function
Energy for daily activity and exercise
Healthy digestion
Foods Rich in Complex Carbohydrates
Try to include more of these foods in your meals:
Quinoa
Brown rice
Vegetables
Whole-grain pasta, bread, and baked goods
Oats and oatmeal
Fruits
Barley
As much as possible, avoid overly processed foods made with bleached flour, added sugar, flavors, or colorants.
The Three Forms of Carbohydrates
Carbohydrates come in three main forms, depending on how many sugar molecules they contain:
Monosaccharides – the simplest form, such as glucose and fructose.
Disaccharides – two simple sugars joined together, like lactose and sucrose.
Polysaccharides – long chains of sugars, such as starch and fiber.
Simple carbohydrates (mono- and disaccharides) provide quick energy.
Complex carbohydrates (polysaccharides) take longer to digest, offering steady energy and more nutrients.
Foods like whole grains, legumes, and vegetables are packed with complex carbs.
Meanwhile, soft drinks, candies, syrups, and many packaged snacks are high in simple carbs and offer little nutrition.
How to Eat Carbohydrates Wisely
Some diets encourage cutting carbs altogether, like keto. But unless your doctor recommends it, removing carbs completely isn’t necessary — and can even be harmful for some people. The key is balance and awareness.
Here are a few ways to choose healthier carbohydrates:
Swap sodas and packaged juices for water or diluted natural fruit juice (with pulp).
Choose whole fruits over sugary desserts or processed snacks.
Use whole-grain pasta, couscous, or quinoa instead of white pasta.
Replace white bread with whole-grain bread or wraps — always check the ingredient list.
Snack on nuts, seeds, or homemade veggie chips instead of packaged potato chips.
Be mindful of products labeled “low-carb”. Many of them are highly processed and may contain artificial sweeteners, emulsifiers, and other additives. Always read the labels — or ask me how to start learning to do it confidently!
A Balanced Approach
A nourishing diet includes unprocessed, complex carbohydrates that come straight from nature, such as:
Vegetables and fruits
Nuts and seeds
Legumes and beans
Whole grains
Sprouts and fermented foods
These foods are also high in fiber, which supports healthy digestion, balances blood sugar, and may reduce the risk of heart disease and type 2 diabetes.
Replacing refined carbs or high-fat snacks with fiber-rich foods can also help manage appetite and energy levels naturally — no calorie counting required.
What About Fruit?
Even though fruits contain fructose (a simple sugar), they’re packed with vitamins, minerals, antioxidants, and fiber — making them an excellent choice.
Fresh, whole fruit is always better than juice. If you enjoy juice, choose freshly pressed and drink it in moderation — ideally diluted with water. Avoid juices made from concentrate or with added sugar.
The Takeaway
Carbohydrates are essential and highly nutritious when chosen wisely.
Know the difference between simple and complex carbohydrates.
Limit simple carbs (sugary, processed foods) — they don’t satisfy hunger or nourish deeply.
Focus on complex carbs (whole grains, vegetables, legumes, fruits) for lasting energy and better overall health.
Sources
Want to learn how to balance carbohydrates in your meals? Get in touch!
