Do you know what a complex carbohydrate is? I would argue that most people don’t, as there are a lot of misconceptions about what makes a complex carb. The term is thrown around a lot, and is used to mean “slow digesting,” or in some really incorrect cases, “healthy.” One of my favorites is when people recommend only eating complex carbohydrates like fruits and vegetables.
. . . Really? Fruits? Fruits are mostly “simple carbs,” which many associate with being “bad” for you.
When it comes down to it, whether a carbohydrate is “simple” or “complex” really doesn’t matter.
What is a carbohydrate?
In simplest terms, carbohydrates are sugars. All carbohydrates, when digested, will be broken down into one of 3 simple sugars, which are called “Monosaccharides;” you may recognize the names of them: Glucose, Fructose, and Galactose. (This is why carbohydrate choice ultimately doesn’t matter, since all carbohydrates consumed will be broken down into one of these, a topic I’ve covered before.) (Source)
How are carbohydrates classified?
In broadest terms, carbohydrates can be broken down into one of two camps: Simple Carbs, and Complex Carbs. The difference between these is a very easy to understand distinction: If the carbohydrates are present as single (or double) sugars, it’s a simple carb; if the carbohydrates form longer chains (of more than 2 sugars), it’s a complex carb. Another name for a complex carb is “starch,” which is defined as a long chain of sugar molecules. (Source 1 | Source 2) You’ll notice that “starch” is used to refer to potatoes, which are frequently called “simple carbs” and people are told to avoid them. That’s not the case.
That’s all there is to it. An easy way to think of carbs is like a chain– Each link on the chain is a single sugar. If you have 2 or less links, you don’t really have a chain, so instead, you have sugars:
If you 3 or more links, that’s considered a chain, and that is a complex carbohydrate. This includes a wide variety of foods, from potatoes to rice (both brown and white); from bananas to broccoli.
So should I still pick brown rice over white if they’re both complex carbs?
If you’re going for the most healthful choice, going with the “brown” versions of foods is the better choice– Brown Rice has more fiber, phytochemicals, and micronutrients than white; while both are tasty and fine to eat, if you want to make a choice that will offer more nutrition (and possibly keep you full longer), brown rice will be better. Same with breads and other grains– The whole grain option is a smarter choice, but that doesn’t mean that the alternative isn’t a complex carb.
Don’t get caught up on the nomenclature bandwagon– Make smart choices that are right for you (which are hopefully the healthful choices), and you will be fine!