Complex carbohydrates, or carbs, refer to vegetables, beans, split peas, lentils, and whole grains in which the process of breaking down the food into absorbable nutrients, especially sugar, is slowed by the nutrients in the food, specifically fiber. This slow digestion releases sugar into the blood system slowly creating an consistent level of energy and is the body's preferred energy source.

Complex carbohydrates differ from simple carbohydrates in that simple carbohydrates digest or break down into sugar quickly. Sugar that flows into the blood stream quickly causes blood sugar levels to rise and drop rapidly. Maybe you've felt that after lunch crash, right around 3:00pm, when you feel the urge to grab something fast to tide you over. What you're experiencing is a rapid drop in blood sugar. Simple carbohydrates include sugar, honey, candy, sodas, fruit juices, and white breads. Processed foods are the most common source of simple carbohydrates.

Some fruits and vegetables can also be considered simple carbohydrates however it's important to note that because of their nutrient-rich content they should be eaten on a daily basis. Some vegetables like mushrooms, spinach, onions, broccoli and peppers are fibrous carbohydrates, a type of complex carbohydrate.

Potatoes are considered a starchy carbohydrate which is another type of complex carbohydrate. All legumes which include beans, lentils and split peas are complex carbohydrates and fall into the starchy category. Whole wheat or brown pastas, oatmeal, brown rice, quinoa, barley, and whole grains are also considered starchy carbohydrates.

Complex carbohydrates are commonly found raw, dried, or frozen in their whole state. Any food that's been enriched or bleached is processed and is no longer a complex carbohydrate. Breads with complex carbohydrates should be heavy for their size, contain no enriched wheat or flour, and should have at least 4 grams of fiber per serving.

Enriched, bleached or processed whole wheat doesn't count as a complex carbohydrate because during the processing all the nutrients have been stripped. The flour becomes enriched when those nutrients that are considered important are added back in. What's important to know is that not all the nutrients are put back. Your body doesn't process enriched foods the same way as it does unprocessed foods because of those missing nutrients.

It's important to reduce simple sugars and increase complex carbohydrates for a healthy, even source of energy throughout the day. You'll take in fewer Calories because you'll feel less hungry. Finally, you'll find that your cravings for sugary snacks will dissipate over time. Which is how complex carbohydrates help you to maintain a healthy weight.