Carbs 101: Simple vs. Complex – Your Guide to Smarter Energy

Pop quiz: what's the first thing that comes to mind when you hear the word "carbs"?

If you thought of "bad" or "fattening," you're not alone, but it's time for a fresh perspective. Carbohydrates are your body's main source of energy, and they are far from the enemy. The real key is understanding the type of carb you're eating.

Let's break down the two main categories: simple and complex carbohydrates.

Simple Carbs: The Quick Spark

Simple carbohydrates are made of short, basic sugar chains that are digested very quickly. This gives you a rapid burst of energy (a "sugar high"), but it's often followed by a sharp crash, leaving you feeling tired and hungry soon after.

Think of them like kindling on a fire—they burn hot and fast.

Examples of Simple Carbs:

• Refined Sugars: Soda, candy, table sugar, syrups, pastries, and most packaged sweets.
• Naturally Occurring Sugars: Fruit juices (even without added sugar), and milk. While whole fruits contain simple sugars, they are a healthy choice because they also provide fiber, which slows down absorption.

Complex Carbs: The Slow-Burning Log

Complex carbohydrates are made of longer, more complex chains of sugar molecules. Because of their structure and fiber content, your body takes much longer to break them down. This leads to a slow, steady release of glucose into your bloodstream, providing sustained energy and keeping you full and satisfied for hours.

Think of them like a dense log on a fire—they burn slowly and steadily.

Examples of Complex Carbs:

• Whole Grains: Oats, quinoa, brown rice, 100% whole-wheat bread, barley, and farro.
• Legumes: Lentils, black beans, chickpeas, and kidney beans.
• Starchy Vegetables: Sweet potatoes, corn, and peas.
• Non-Starchy Vegetables: Broccoli, leafy greens, carrots, and bell peppers (these are high in fiber and low in digestible carbs).
• Whole Fruits: Apples, berries, oranges (remember, the fiber makes all the difference!).

Why You Should Opt for Complex Carbs

Making the switch to complex carbs is one of the smartest moves you can make for your overall health. Here's why:

• Sustained Energy: No more 3 p.m. slumps! Complex carbs prevent the energy rollercoaster, keeping your blood sugar stable and your focus sharp all day long.
• Better Satiety & Weight Management: The high fiber content in complex carbs fills you up and keeps you feeling full, which naturally helps you avoid overeating and mindless snacking.
• Improved Digestive Health: Fiber is essential for a healthy digestive system, promoting regular bowel movements and feeding the beneficial bacteria in your gut.
• Long-Term Health Benefits: A diet rich in complex carbs is linked to a lower risk of chronic diseases, including type 2 diabetes, heart disease, and certain cancers.

This doesn't mean you can never have a simple carb again. It's about making complex carbs the foundation of your diet and enjoying simple sugars mindfully.

Put It Into Practice: A Simple & Delicious Recipe

Ready to fuel your body with slow-burning energy? This One-Pan Lemon Herb Chicken & Quinoa is the perfect place to start. It's easy, packed with flavor, and features the superstar complex carb: quinoa.

Ingredients:

• 1 tbsp Ghee
• 2 boneless, skinless chicken breasts
• 1 cup quinoa, rinsed
• 2 cups chicken bone broth
• 1 lemon (juice and zest)
• 2 tsp. garlic paste, or garlic minced
• 1 tsp dried oregano or thyme
• 1 cup cherry tomatoes, halved
• 2 cups fresh spinach
• Salt and pepper to taste

Instructions:

1. Sear the Chicken: Heat Ghee in a large skillet over medium-high heat. Season chicken breasts with salt, pepper, and half of the dried herbs. Sear for 3-4 minutes per side, until golden brown. Remove from the skillet and set aside.
2. Toast the Quinoa: In the same skillet, add the rinsed quinoa and garlic. Toast for 1-2 minutes until fragrant.
3. Simmer: Pour in the chicken broth, lemon juice, zest, and remaining herbs. Bring to a boil, then reduce heat to a low simmer.
4. Cook Together: Place the seared chicken breasts on top of the quinoa. Cover the skillet and let it simmer for 15-20 minutes, or until the liquid is absorbed and the chicken is cooked through.
5. Finish with Veggies: Stir in the cherry tomatoes and spinach until the spinach is wilted.
6. Serve: Let it rest for 5 minutes before fluffing the quinoa with a fork. Serve immediately, with an extra lemon wedge if desired.

Enjoy your delicious, energizing meal that will power you through your day!