Carbohydrates, also known as carbs, tend to get a bad rap. This has led to low-carb diets popping up that promise quick weight loss and better health. However, for many people, cutting out or restricting carbs may do more harm than good.

Let’s break it down and discuss one of the most misunderstood nutrients: carbohydrates.

What’s the point of carbohydrates?

Food is energy. And carbs are our main energy source. After we eat carbs, they are broken down into a sugar called glucose. Glucose is the main type of sugar in our blood, which is used as our body and brain’s main source of energy.

This is why it’s not surprising to learn that those who start a very low-carb diet, like keto, often get brain fog and fatigue. This happens because the brain struggles to get enough glucose for proper function.

A low-carb diet can also lead to lower blood sugar levels, which, for most people, can cause feelings of fatigue, irritability or dizziness. Eating carbs consistently throughout the day can help prevent fatigue and improve your overall energy. However, it’s important to build balanced meals and snacks using the right type of carbohydrate.

Speak with a dietitian

Types of carbohydrates

There are two main types of carbohydrates: complex and simple.

Complex carbohydrates

Complex carbs are made from whole grains and contain fiber. Fiber helps regulate blood sugar, increases the feeling of fullness after eating and helps with digestion.

Examples of complex carbs include:

  • Quinoa
  • Whole wheat bread
  • Brown rice
  • Beans and legumes
  • Fruit
  • Corn
  • Oats

Non-starchy vegetables are also considered complex carbohydrates because they have fiber and are nutrient-dense. However, the amount of carbs in vegetables is very low.

Simple carbohydrates

Simple carbs are also known as processed or refined carbs. Refined carbs have been stripped of their fiber. Therefore, they are easier to break down and are quickly absorbed into the bloodstream.

Examples of simple carbs include:

  • White bread
  • White flour products
  • Sweets and baked goods
  • Sweetened beverages

The lack of fiber can cause spikes in blood sugar. This can make you feel energized right away. However, your blood sugar can drop shortly after, leaving you feeling hungry and tired.

Overall you may feel less satisfied from eating only simple carbs. They can make you feel full right after eating them but hungry much sooner. Simple carbs contain calories yet very little nutrients. When consumed in excess, they may lead to weight gain. Enjoying them every now and then is key!

Aim to choose whole grains and complex carbs the majority of the time. The 80/20 rule can be a helpful way to think about it. Choose complex carbs 80% of the time and enjoy simple carbs 20% of the time.

Complex versus simple carbohydrates chart

Build balanced meals and snacks

To increase energy and control blood sugar levels throughout the day, it’s important to balance your meal. Pair complex carbs with lean proteins, vegetables and healthy fats for a nourishing and balanced meal. Here are four example meals to inspire you.

Breakfast: Nutty oatmeal

  • Complex carb: Oatmeal
  • Proteins and healthy fats: 1-2 tablespoons cashew butter and hemp seeds

Lunch: Nourish bowl

  • Complex carb: Quinoa
  • Protein: Grilled chicken
  • Healthy fat: Avocado slices (2 tablespoons or ¼ avocado)
  • Vegetables: Cucumber salad with tomatoes and parsley

Dinner: Black bean tacos

  • Complex carb: 2-3 corn tortillas
  • Protein: Black beans (also a complex carb)
  • Healthy fat: 2 tablespoons guacamole
  • Vegetables: Chopped onion, tomatoes, lettuce and pico de gallo

Snack: Open-faced PB&J

  • Complex carb: 1 slice of whole wheat bread and sliced strawberries
  • Protein and healthy fat: 1-2 tablespoons peanut butter

Want more guidance on healthy eating?

Teladoc dietitians can create a customized nutrition plan and help you meet your personal health goals. Choose your dietitian, make an appointment and start improving your health today.

Speak with a dietitian

Check out the many ways you can benefit from working with a Teladoc dietitian.

By Anna Rios, RDN (@healthysimpleyum)

We’ve partnered with Daily Harvest to provide expert advice to help people stay on top of their eating habits. They make it easy with plant-forward menu options to help you get through the week without the hassle.

Published March 2, 2022

*30% discount earned for registration or appointment made through March 1, 2022. Participants will receive promo code via email within two weeks after redemption window closes.

This portion of the Teladoc website occasionally offers health, fitness, and nutritional information and is provided for educational purposes only. You cannot rely on any information provided here as a substitute for or replacement of professional medical advice, diagnosis or treatment. Teladoc cannot assure that the information contained on this site always includes the most recent findings or developments with respect to the particular subject matter covered.

If you ever have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid or delay obtaining medical- or health-related advice from your healthcare professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

If you are in the United States and think you are having a medical or health emergency, call your healthcare professional, or 911, immediately.

The COVID-19 pandemic is rapidly evolving. While we are continuously reviewing and updating our content, some of the information in this article may not reflect the most up-to-date scientific information. Please visit the online resources provided by the Centers for Disease Control and Prevention (CDC), the World Health Organization (WHO) and your local public health department to stay informed on the latest news, or reach out to Teladoc to speak with one of our board-certified physicians.

About the author

Daily Harvest

Daily Harvest believes in a world well-fed. One where delicious food that’s built on organic fruits and vegetables is also incredibly convenient. The company works directly with farmers to grow the best produce, harvest it at the right time and freeze it all at the source to lock in flavor and nutrients. Daily Harvest creates its food with the people who eat it, resulting in a deep understanding of its customers’ taste preferences. By making the food customers actually want to eat, and ensuring it's also quick to make and always on hand, Daily Harvest makes it easier for customers to eat more fruit and vegetables every day. In addition, the company pours heart, soul and, most importantly, resources into reducing food waste, prioritizing organic farming practices and going the extra mile for sustainable packaging. We take care of food, so food can take care of you. For more information, visit dailyharvest.com.

View all articles