Complex carbohydrates are also made up of sugars, but the sugar molecules are strung together to form longer, more complex chains. Complex starchy carbohydrates include whole grains, peas and beans, which are rich in vitamins, minerals an fiber. The problem with complex starch carbs is that often they are refined.

Refined carbohydrates are foods where machinery has been used to remove the high fibre parts (the bran and the germ) from the grain. When a complex carb is refined it loses it complex structure and thus all the properties that made it a healthy choice. Instead it takes on the properties of a simple carbohydrate and is processed by the body in the same way. White rice, white flour, white bread, sugary cereals, and pasta, noodles and pretty much anything made from white flour are all examples of refined carbohydrates.

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