What Are Carbohydrates?

Carbohydrates are one of the three macronutrients your body needs to function (alongside protein and fat). They’re found in a wide range of foods — from whole, plant-based options like grains, oats, fruits, vegetables, and legumes, to processed foods like lollies, chocolate, soft drinks, baked goods, and packaged sauces.

When you eat carbs, your body breaks them down into glucose, which it uses for energy. But not all carbs are created equal — and the way your body processes them depends on their type and structure.

Types of Carbohydrates

Complex Carbohydrates

These are the slow guys - they are more complex chains of sugars so break down in the digestive tract tacks time. This keeps you satisfied and energized for longer. You’ll find them in:

• Wholegrains (brown rice, quinoa, oats)
  
  

• Legumes (lentils, black beans, chickpeas)
  
  

• Starchy vegetables (potatoes, sweet potatoes, corn, peas)
  
  

• Vegetables and fruits
  
  

Complex carbs are made up of longer chains of sugar molecules (oligosaccharides and polysaccharides), which take longer to digest. This leads to a slower release of glucose into your bloodstream, preventing blood sugar spikes and crashes. You stay full for longer, and you’re less likely to reach for a snack 30 minutes later.

They also come packed with vitamins, minerals, and fiber — especially the kind of fiber that feeds the healthy bacteria in your gut (hello, prebiotics!). This supports better digestion, a stronger immune system, better mental health, and even improved metabolism.

Bottom line? Your body loves using complex carbohydrates for fuel. They help you feel energized, sharp, and balanced.

Simple Carbohydrates

Simple sugars are made up of one or two sugar molecules (monosaccharides and disaccharides). Because they’re smaller, your body digests them quickly, leading to a faster rise in blood sugar.

You’ll find them in:

• Table sugar
  
  

• White rice, white bread, white pasta
  
  

• Fruit juice
  
  

• Honey, maple syrup
  
  

• Soft drinks, lollies, baked goods
  
  

• Processed snacks and sugary sauces
  
  

These carbs provide quick energy — which isn’t always a bad thing — but they don’t keep you satisfied. In fact, they often trigger a “want more” feedback loop in your brain, especially if you’re eating them in isolation (without protein, fiber, or fat). This is where emotional or mindless eating can creep in.

Now, this doesn’t mean simple carbs are bad — they just shouldn’t make up the bulk of your daily intake. Life is about balance, and there’s absolutely room for the occasional treat and food enjoyment.

A great example of when these simple carbohydrates should be used over complex is just before exercise or during longer or high intensity exercise like running. This provides the body with quick energy but also can limit digestive discomfort. 

So... What Does Cause Weight Gain?

Here’s the truth: eating carbs doesn’t automatically make you gain fat.

When you eat more carbohydrates than your body needs for energy, the excess can be stored as fat (called lipids). But you will only start to notice an increase in body fat if this overconsumption happens consistently for several weeks. Again being mindful it may not even be the carbs, it could just be the fats or protein. At the end of the day it is mainly related to your calorie total rather than the specific macronutrient.  

Weight gain is complex. It’s influenced by many factors, including:

• Overeating any macronutrient (protein, fat, or carbs)
  
  

• Hormonal imbalances (e.g., thyroid function)
  
  

• Muscle mass and metabolic rate
  
  

• Stress levels and sleep quality

• Exercise levels / Energy expenditure
  
  

If you’re unsure why your body is changing or you’re struggling with weight management, it’s always best to consult a qualified health professional. They can help you get to the root