Welcome Green Monsters! We're your online guide to making conscious choices that help people, animals and the planet.
Download food monster: the biggest, baddest, yummiest vegan food app!
Buy the #EatForThePlanet book



7 Benefits of Complex Carbs and the Best Ones to Eat


The way carbs are demonized today, it’s no wonder so many people actually fear eating them. I used to be one of them. As a recovering “carb-o-phobe,” I’m now on the flip side and advocate eating complex carbs for optimal nutrition.

You’ve probably heard of the term, “good carbs versus bad carbs” and all that really equates to is non-refined carbs versus refined carbs. Non-refined carbs are foods that contain a complete source of carbohydrates that include natural sugars and more importantly- fiber. Refined carbs are foods like white bread, enriched flour, and sugar which have been highly processed to the point that little to no nutrition remains.

Your body uses “good carbs,” which are non-refined, complex carbs to do a host of important issues in the body. The best complex carbs come from whole grains, vegetables, fruits, beans, legumes, nuts, and seeds. Eating more of these foods will only benefit you and without them, you’ll likely suffer a number of health consequences.

Here’s Why You Need Complex Carbs:

1. Energy

Cookie Dough Oatmeal Bars

Carbs provide the body with energy immediately. That’s their purpose by nature and depriving yourself of them will leave you tired and fatigued all day long. I suggest eating them earlier in the day when you need most of your energy in the form of some whole grains, which take all day long to burn through your system. These carbohydrates from whole grains release slowly into the bloodstream so you never suffer a “crash” like you do with caffeine or sugar. This means you’ll have energy all day long and won’t have to deal with the afternoon slump.

2. Digestion

Foolproof Black Bean Veggie Burgers

Since carbs contain fiber, they help aid digestion and assist in regularity. This is one benefit of eating whole food sources of carbs such as whole grains, beans, legumes, vegetables, and fruits instead of opting for processed foods.

3. Metabolism


Carbohydrates provide you with energy so they’re important for an optimal metabolism. Without energetic calories (which is essentially what carbs are), your metabolism will suffer quickly. Most people assume that because a low-carb diet can lead to weight loss that it will improve their metabolism, but this is actually the opposite of being true. While you might lose some weight without carbs, your metabolism will actually suffer and slow down the longer you prolong the diet. Again, eating whole food sources of carbs is the best way to optimize your energy, weight, and metabolism.

4. Sleep

Sweet Potato Bites With Guacamole and Cauliflower

Certain carbs like oatmeal, pumpkin, sweet potatoes, bananas, and brown rice contain large amounts of tryptophan, which relax the body and help put you to sleep. Oatmeal even helps your body produce melatonin, the hormone that regulates your sleep. Eating some complex carbs at night before bed can help you sleep more soundly through the night and fall asleep faster.

5. Filling Fiber

Quick Curried Lentils With Carrots and Chickpeas

Fiber doesn’t just regulate your digestion – it also keeps you full a really long time. While the daily recommended amount is only 25-30 grams of fiber, most plant-based meals provide much more which means you’ll stay fuller longer. For a super-filling meal, aim for 10-15 grams of fiber from your foods and try not to eat meals that contain less than five grams of fiber for optimal satisfaction. All whole food sources of carbohydrates are excellent sources of fiber. Fiber also slows down your blood sugar so you don’t get hungry quite as quickly and it keeps your glycemic levels steady all day long.

6. Brain Function

Bright Beet Salad With Quinoa and Toasted Pepitas

Your body also uses carbohydrates for optimal brain function. Foods such as vegetables, oats, quinoa, beans, legumes, nuts, seeds, and fruit all contain an array of carbs that aid in mental focus and a healthy mood. Without carbs, you may become foggy-headed, feel light-headed, have a hard time concentrating, feel sad or depressed, or just not feeling like yourself. You may also have a harder time retaining information. Don’t deprive your brain of carbs- it needs them!

7. Nervous System Function


While sugar makes you jittery and anxious, complex carbs help provide a grounding effect to the body and reduce nervousness and anxiety. It’s the reason you often feel less stressed after having a yummy bowl of oatmeal, a simple banana, or a dish made with sweet potatoes. Carbs provide your body with exactly what they need all the way down to your nervous system. They help your body produce a number of enzymatic reactions and bring balance in just about every way possible.

What to Avoid:

The types of carbs you’ll want to avoid are all refined grains and quick sources of sugar such as: enriched flour, products made “with whole grains” (which indicates they’re not 100 percent whole grain),  evaporated cane juice, cane syrup, cane sugar, sugar, brown sugar, agave nectar, and even “healthy sugars” like tapioca syrup, brown rice syrup, molasses, coconut syrup, and maple syrup. Your body processes these very quickly and they can alter your blood sugar in a negative way. Avoid buying bread, rolls, cereals, and other processed foods that contain refined grains or sugars like those mentioned above. You’re much better off eating whole grains, using stevia or fruit to sweeten your foods, and nixing most processed options altogether.

Celebrate carbs and learn to love them – they’re sure to love you right back!

Recommendation: Download the Food Monster App

Chickpea Curry Stuffed Sweet Potatoes

If you enjoy articles like this and want more, we highly recommend downloading the Food Monster App. For those that don’t have it, it’s a brilliant food app available for both Android and iPhone. It’s a great resource for anyone looking to cut out or reduce allergens like meat, dairy, soy, gluten, eggs, grains, and more find awesome recipes, cooking tips, articles, product recommendations and how-tos. The app shows you how having diet/health/food preferences can be full of delicious abundance rather than restrictions.

The Food Monster app has over 8k recipes and 500 are free. To access the rest, you have to pay a subscription fee but it’s totally worth it because not only do you get instant access to 8k+ recipes, you get 10 NEW recipes every day! You can also make meal plans, add bookmarks, read feature stories, and browse recipes across hundreds of categories like diet, cuisine, meal type, occasion, ingredient, popular, seasonal, and so much more!

Image source: Quinoa Salad With Creamy Balsamic Dressing

Want to read more posts like this? Sign up for our newsletter below!​

Browse through some recent posts below:

15 High-Protein Spinach Recipes To Kickstart Your Week!

Vegan Grain-Free Spinach and Pepper Potato Bowls

8 Lavish Vegan Liqueur-Infused Desserts!

15 Great Vitamin D Products Available on Amazon

Veg Week Begins Today in Portland, Oregon!

Disclosure: One Green Planet accepts advertising, sponsorship, affiliate links and other forms of compensation, which may or may not influence the advertising content, topics or articles written on this site. Click here for more information.

41 comments on “7 Benefits of Complex Carbs and the Best Ones to Eat”

Click to add comment
1 Years Ago

A very helpful and easy to digest article with nice pictures! thank you

1 Years Ago

A very helpful article, thank you

1 Years Ago

Everyone wants to be strong and healthy. Healthy eating provides a healthy body. The diet we take can provide a fit and active body. I have started referring a guide régime from https://www.cellublue.com/fr/product/fit-food-guide/. The guide describes number of ways to for healthy living. This is also helping me by giving a healthy and fit body.

1 Years Ago

Great post on complex carbs! I\'ve been eating whole food for several months now, and I can really see the difference. That makes me realize that eating good carbs is really important. Here\'s a blog post that I wrote: best carbs to eat for weight loss. Here\'s the link if you are interested :) http://cleaneatingspirit.com/best-carbs-to-eat/

Louise Marie Gross
2 Years Ago

Lydia McGrath

Sonia Braganza
2 Years Ago

Charlton Braganza

Mat Williams
2 Years Ago

Michelle Douglas

Deborah Chigro Mullaney
2 Years Ago


Michael Wickler
2 Years Ago

Plant power! Yum yum. I'm eating this right now: quinoa, sweet potato, red beans and kale. A dish like this is not just about the carbs, but also proteins, fats and fiber in optimal amounts. A whole food plant-based diet gives all these nutrients without any worry.

Vegan food
15 Nov 2015

Very well said Michael.

Dane Morgan
2 Years Ago

Too bad your shitty interstitial ad is dropping me on about:blank and not the article. You guys seem to have some good articles, or at least some good topics, but as seldom as I can actually read one, what does it matter. Unliking and Unfollowing because there really just isn't any point..


Subscribe to our Newsletter

Follow us on

Do Not Show This Again


Submit to OneGreenPlanet

Terms & Conditions ×