Carbohydrates, or “carbs,” are an essential part of a healthy diet. But in the UK, many people consume too many simple and processed carbs, which can lead to energy crashes, weight gain, and other health issues.
Simple vs. Complex Carbs
Simple carbs include white bread, white pasta, white rice, sugar, and processed foods like cakes and biscuits. Fruit juice, smoothies, squash & fizzy drinks, are also packed full of simple carbs, in the form of sugar. These simple carbs are quickly broken down & absorbed by the body, causing rapid increases in blood sugar levels.
Complex carbs are less processed and contain more nutrients and fibre. Examples include:
- Wholemeal bread
- Wholewheat pasta
- Wholegrain basmati rice
- Quinoa
- Lentils and beans
- Bulgur wheat and pearl barley
Why Simple Carbs Can Be a Problem
When you eat simple carbs, your blood sugar rises quickly. Your body responds by releasing insulin, which stores the excess sugar as glycogen or body fat. This sudden spike is often followed by a crash, leaving you feeling tired, irritable, and hungry—or even “hangry.”
Rapid rises and falls in blood sugar levels causes inflammation, which lead to inflammatory diseases, such as obesity, Type-2 diabetes, rheumatoid arthritis, cancer, multiple sclerosis, Alzheimer’s and Parkinson’s disease.
Common Meals Loaded with Simple Carbs
Many meals contain large amounts of simple carbs. Think about:
- Chilli with white rice
- Spaghetti Bolognese with pasta
- Fish and chips, or fish fingers & chips
- Curries with naan bread and rice
- Burgers with fries
- Baked potatoes
- Pasta with a sauce
- Pizza
- Sunday roast with roast potatoes, & Yorkshire puddings
We also snack on simple carbs throughout the day—toast, cereal, sandwiches, crisps, chocolate, and biscuits.
The Benefits of Complex Carbs
Complex carbs are packed with fibre, which slows down the rise in blood sugar and keeps you feeling fuller for longer. Fibre also supports gut health, lowers bad (LDL) cholesterol, and improves heart health.
Tips for Healthier Meals and Snacks
Here are some simple ways to swap simple carbs for healthier options:
At Meals:
- Reduce rice or pasta portions to 50g (dried weight).
- Swap to wholewheat or wholegrain varieties of pasta, rice, etc.
- Look at non-wheat pastas, like red lentil pasta, chickpea pasta, edamame, paste, etc.
- Keep potato portions under 100g, and choose small, new potatoes & keep the skin on, for more fibre.
- Replace rice or chips with vegetables like carrots, broccoli, and cauliflower. For example, try chilli with steamed vegetables instead of rice.
- Try using lentils, or beans instead of simple carbs. Microwavable pouches are quick & easy additions.
For Snacks:
- Choose an apple with a handful of nuts instead of cake or biscuits. This combination satisfies your sweet tooth while providing fibre, protein & healthy fats.
- Low-fat cheddar, or fat-free cottage cheese, with a few nuts & wholegrain crackers, will keep hunger at bay
- Never eat fruit on its own, always add some fat, fibre or protein, such as nuts, hummus, or 5% fat Greek yogurt
- Nut butter, such as peanut or even better almond butter, is better on toast than jam or chocolate spread.
By making small changes, you can enjoy meals that keep your energy steady and improve your overall health. Next time you’re planning a meal, take a moment to think about the carbs on your plate. Are they simple or complex? How can you add more fibre-rich options?