When we think of carbohydrates, most of us envision food products such as bread, pasta, rice, etc. However, carbohydrates are much more than that. Well, these are the significant and preferred source of energy for the human body. Made up of three main components, namely, fibre, sugar, and starch. Now, the carbohydrates family is not just restricted here. It can be further divided into simple and complex carbohydrates. These complex carbs are a rich source of vitamins as minerals and are getting renowned for being an imperative part of healthy diets for humans. Thus, you can find these carbohydrates leaving behind their reputation of causing weight gain.
Main Difference Between Simple And Complex Carbohydrates
Carbohydrates can be easily divided into two types: simple carbohydrates and complex carbohydrates. Let us go through the definition of both of these types to understand simple carbs vs complex carbs.
Simple Carbohydrates: Refined or simple carbs can be defined as a type of carbohydrates that can be easily broken down by the human body. The reason being that these have only one or two sugar molecules that are linked together. Simple sugars also include sucrose, fructose, lactose, maltose, and glucose. Some examples of simple carbohydrates can be honey, milk, table sugar, etc.
Complex Carbohydrates: Complex carbs are basically different single molecules linked together. These are rich in nutrients, and it can be a little difficult for your body to digest these. These complex carbs are larger than the refined carbs. Some complex carbohydrates examples can be whole grains, bread, cereals, starchy vegetables, etc.
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(The image depicts the difference between simple carbs and complex carbs)
How Can You Say That Complex Carbs Are Better Than Simple Carbs?
When it comes to complex carbs vs refined carbs, the complex carbohydrates are much better, according to the health experts. Let us read through some reasons for the same:
Complex Carbohydrates Possess The Ability To Keep You Full For Longer Periods as Compared to Simple Carbohydrates.
Since simple carbs can be easily digested even though they are an instant energy source for the body. This implies that you may feel hungry soon after consuming such food items. However, this is not the case with complex carbs foods. The reason being that the human body takes time to break these down due to its complex and larger molecular structure.
Complex Carbs Enjoy More Nutrients As Compared To Refined Carbs.
As per experts, complex carbohydrates contain more quantities of minerals, antioxidants, fibre, vitamins, etc as compared to simple carbohydrates. For example, where simple carbs only offer sugar without much quantity of nutrients, the complex carbs, such as sweet potato, contain enough vitamin A, antioxidants, and fibres.
Complex Carbohydrates Are Much Better for Your Heart and Can Also Lend You A Helping Hand In Losing Weight.
It has often been told by health experts that food items that are rich in soluble fibres, which are often found in complex carbohydrates food lists are really good for the human body. These food items can lend you a helping hand in lowering your ‘bad’ cholesterol. In fact, if you consume 25 to 35 grams of fibres every day, you can easily lose your weight and can keep it off for a longer period.
What are Diverse Types of Complex Carbohydrates
Here are Diverse Types of Complex Carbohydrates.
Starch
Starch is basically a type of complex carb that is found naturally in food items derived from plants. Some complex carbohydrates examples can be corn, oats, lentils, beans, etc. you can even find starch in some vegetables such as potatoes, sweet potatoes, and carrots. Moreover, you can even add starch to your food items while processing or while preparing it. The human body can easily digest these starches even though they are complex carbs.
Fibre
This form of complex carb can be naturally found in different plant cells. Green vegetables, such as broccoli, spinach, etc have more fibres and less starch. Since the human digestive system cannot break down cellulose, consuming non-digestible fibre can slow the digestive process for you.
Myths Related To Complex Carbs
Here are some of the myths attached to complex carbohydrates:
Only potatoes, bread, and pasta are considered to be complex carbs foods.
All the carbohydrate types, whether simple or complex carbohydrates are unhealthy for humans.
You cannot find fibres in these carbohydrates.
Complex carbohydrates can lead to weight gain in humans.
The sugar quotient in complex carbs is less.
You can find gluten in all kinds of carbs.
After eating complex carbohydrates, you feel lazy and sluggish.
You should not consume complex carbohydrates before doing exercises.
Your body needs more protein than carbs.
If you follow a low carbohydrate diet, it will help you in losing weight.
Eating complex carbs always make you feel stuffed.
As per health experts, all of the above-mentioned points are simple myths that have no relevance. Thus, you can always consume carbs, no matter whether simple or complex without thinking much about their ill effects.
FAQs on Complex Carbohydrates
1. What are complex carbohydrates in chemistry?
Complex carbohydrates, known in chemistry as polysaccharides, are large polymers composed of long chains of monosaccharide (simple sugar) units. These units are joined together by chemical links called glycosidic bonds. Unlike simple sugars, they are generally not sweet and are insoluble in water. Key examples in the NCERT syllabus include starch, cellulose, and glycogen.
2. What is the main difference between simple and complex carbohydrates?
The primary difference lies in their molecular structure and the rate of digestion.
- Simple Carbohydrates: These are monosaccharides or disaccharides (one or two sugar units). They are broken down quickly by the body for a rapid energy release. Examples include glucose and sucrose.
- Complex Carbohydrates: These are polysaccharides (many sugar units). Their long-chain structure requires more time to be broken down, resulting in a slower, more sustained release of energy. Examples include starch and glycogen.
3. What are some common examples of complex carbohydrates and their food sources?
Based on the CBSE curriculum for 2025-26, the most important complex carbohydrates are:
- Starch: The primary energy storage polysaccharide in plants. It is abundant in foods like rice, potatoes, corn, and wheat-based products.
- Cellulose: A structural component of plant cell walls. It is found in all plant-based foods, such as vegetables, fruits, and whole grains, where it functions as dietary fibre.
- Glycogen: The main energy storage polysaccharide in animals. It is stored in the liver and muscles and is not a significant source in our diet.
4. Why can humans digest starch but not cellulose, even though both are polymers of glucose?
The key to this is the three-dimensional structure of the glycosidic bonds connecting the glucose units. Starch molecules are linked by α-1,4-glycosidic bonds, which the human digestive enzyme amylase can recognise and break. In contrast, cellulose is formed by β-1,4-glycosidic bonds, which create a different molecular shape. Humans lack the specific enzyme, cellulase, required to hydrolyse these β-bonds, making cellulose indigestible.
5. How does the structure of glycogen make it suitable as an energy reserve in animals?
Glycogen's structure is perfectly adapted for its function as an energy reserve in animals. It is a polymer of glucose with a structure similar to amylopectin but is even more highly branched. This extensive branching creates numerous endpoints from which glucose units can be rapidly cleaved by enzymes. This allows for a very quick release of glucose into the bloodstream to meet sudden energy demands, which is essential for muscle activity.
6. What are the two components of starch, and how do they differ chemically?
Starch is a mixture of two different polysaccharides:
- Amylose: This is a linear, unbranched polymer of glucose. The glucose units are connected exclusively by α-1,4-glycosidic linkages, causing it to form a helical structure. It constitutes about 15-20% of starch.
- Amylopectin: This is a highly branched polymer. It has a main chain linked by α-1,4-glycosidic bonds, but it also contains branch points created by α-1,6-glycosidic linkages every 24-30 glucose units. It makes up the remaining 80-85% of starch.
7. What is the role of complex carbohydrates in the body besides providing energy?
Beyond being a crucial energy source, complex carbohydrates have important structural and functional roles. For instance, cellulose, while indigestible, acts as essential dietary fibre. It helps regulate the digestive system and maintain gut health. Additionally, other complex carbohydrates are fundamental components of biological structures like cell membranes and connective tissues, where they are involved in cell recognition and signalling.
8. Is rice considered a complex carbohydrate?
Yes, from a chemical standpoint, rice is a source of complex carbohydrates. The main carbohydrate in rice is starch, which is a polysaccharide. Because starch is a long chain of glucose molecules, the body must first break it down into simple sugars before it can be absorbed. This process is slower than the digestion of simple sugars, classifying starch-rich foods like rice as complex carbohydrates.
