What Are Complexed Carbohydrates?

People might confuse "complexed" with "complex" carbohydrates, assuming that the carbohydrates have been altered in some way before consumption. Rest assured, though: "complexed" carbohydrates are just good ol' complex carbohydrates, chains of three or more single sugar molecules linked together, that energy source necessary for the proper functioning of a healthy body.

Starchy Complex Carbohydrates

• Pastas release their energy slowly.

  Starchy complex carbohydrates are fairly easy to digest, and release their energy slowly over a relatively long period of time. Most starchy carbohydrates fall in the upper glycemic index, a scale of 1 to 100 that rates how blood sugar is affected with two or three hours after eating. Some examples of foods high in starchy complex carbohydrates include bread (G.I. factor >70), cereal (G.I. factor >70), white rice (G.I. factor >70), pasta (G.I. less than 55), potatoes (G.I. > 70), dry beans (G.I. less than 55), carrots and corn.

Cellulose and Fiber

• Fruits are an excellent source of fiber.

  Some complex carbohydrates form cellulose, a material that your body doesn't digest easily and is an important component of dietary fiber. Green vegetables like green beans, broccoli and spinach contain less starch and more fiber. All grains include starchy carbohydrates. However, whole grains--such as whole wheat pasta--are better for you because they also have more fiber. According to the Wheat Foods Council, "The fiber found in complex carbohydrates, fruits and vegetables can help lower blood cholesterol in some people when eaten as part of a low-fat diet." Most fruits have a low glycemic index.

Simple Carbohydrates

• The simple carbohydrates of foods such as ice cream easily turn to fat.

  Simple carbohydrates are quickly digested and provide a quick energy boost, but unlike complex carbohydrates they provide little or no nutrients. Simple, refined carbohydrates are most often found in convenient foods in the form of glucose, fructose (fruit sugar), sucrose (table sugar) and galactose (the sugar found in milk), which in turn are used as ingredients in candy, ice cream, cookies and other sweets. Simple carbohydrates have a greater potential for being converted into fat and stored in the body, leading to unnecessary weight gain.