Due to the longer series of sugars that they are made of, complex carbohydrates are considered good because the body takes longer to break them down. That means lower amounts of sugars released at a more consistent rate to keep you going throughout the day. Foods with complex carbohydrates usually have more vitamins, fiber, and minerals than foods containing more simple carbohydrates (choose whole grains over processed). For example, whole grains (whole-wheat flour, quinoa, brown rice, barley, and oats) provide more nutrients than processed grains (white rice / breads, pasta, and baked goods made with white flour).