Complex carbohydrates refer to a type of carb that is made up of long chains of sugar molecules. These types of carbohydrates take longer for your body to break down and absorb, which means they provide sustained energy over an extended period of time. Examples of complex carbs include whole grains like brown rice or quinoa, starchy vegetables such as potatoes or corn, legumes (beans, lentils), fruits, and dairy products. Unlike simple carbohydrates which provide quick bursts of energy but can cause a sudden drop in blood sugar levels afterwards, complex carbs are considered to be more nutritious because they also contain fiber, vitamins, minerals, and antioxidants that help improve overall health.