Complex Carbohydrates
I’ve eaten a high-carb Mediterranean diet my whole life. This is the foundation of it.
Complex carbohydrates are found in whole plant foods: whole grains, vegetables, fruits, legumes, and nuts. These foods are high in fibre, water, and nutrients, and relatively low in calories. They are the cornerstone of the Mediterranean diet and the foundation of how I've eaten my whole life.
Unlike refined carbohydrates, complex carbs are digested slowly because of their fibre content. After digestion, they're broken down into simple sugars, but this process happens gradually. Sugar enters your bloodstream a few calories at a time rather than all at once. The result is a steady, sustained energy supply, longer-lasting fullness, and none of the energy crashes that come with refined carbohydrates.
One thing worth knowing: overcooking breaks down complex carbohydrates into simple sugars much more quickly. Steamed vegetables and quick stir-fries retain more of their complex carbohydrate structure than soft-boiled or overcooked vegetables. Quick cooking is generally better.
Complex carbohydrates should make up a significant portion of your daily diet. They provide the bulk of the body's nutrients and are the best source of sustained energy for the brain, the nervous system, and physical activity.
How to eat more complex carbohydrates
Make vegetables the main event
At mealtime, don't treat vegetables as a side dish. Make them the main staple of the meal. More than half of your plate should be a wide variety of vegetables. The rest should be protein foods and healthy fats. This single habit makes an enormous difference to how you feel and how your body looks over time.
Try having a bowl of fresh fruit with natural yoghurt for dessert instead of a piece of cake. Have a piece of fruit as a snack between meals. Choose fresh produce over canned where possible, but canned and frozen are perfectly good options when fresh isn't available.
Choose whole grains
Opt for whole-grain bread, pasta, and rice instead of refined white versions. Whole grains retain their fibre and nutrients. They're more filling, more nutritious, and provide more sustained energy. I eat whole-grain pasta almost every day. My favourite meal is whole-grain pasta with tomato passata and vegetables. Simple, satisfying, and deeply nourishing.
Include legumes
Lentils, chickpeas, beans. These are among the most nutritionally complete foods you can eat. High in complex carbohydrates, fibre, and protein all at once. I include legumes in my meals several times a week, usually in soups, pasta dishes, or as the main protein in a salad.
Include a variety of potatoes
Both regular potatoes and sweet potatoes are excellent complex carbohydrate sources that get unfairly maligned. When eaten as part of a balanced diet, they provide a good range of nutrients and help keep you satisfied. I bake ours with garlic and herbs rather than frying.
Check out this sweet potatoes vs potatoes infographic from Precision Nutrition.
Avoid processed foods
Processed foods typically contain refined carbohydrates that have been stripped of their fibre and nutrients. They digest quickly, spike blood sugar, and leave you hungry again soon after. Sticking to whole, unprocessed foods means you're always getting the most out of your carbohydrate intake.
Balance your meals
Pair complex carbohydrates with lean proteins and healthy fats at each meal. This combination stabilises blood sugar and keeps you full and satisfied for hours. This is essentially the Mediterranean approach: whole grains, legumes, vegetables, olive oil, and lean protein at most meals.
Start with a good breakfast
Whole-grain cereals, muesli, or oats are far better breakfast choices than refined sugary cereals. I often start the day with oats or a whole-grain option that gives me steady energy all morning.
Explore different grains
Don't limit yourself to just wheat. Quinoa, barley, and bulgur are all excellent complex carbohydrate sources worth exploring. Quinoa in particular is also a complete protein source, which makes it unusually versatile.
Stay hydrated
Complex carbohydrates need water for proper digestion and absorption. Make sure you're drinking enough throughout the day to support everything running smoothly.
For more information on carbohydrates, click to view an article from Precision Nutrition: All about carbohydrates.
Health should feel like your best life, not a break from it.
Marco ☕
About Me
I'm Marco Asnicar, personal trainer, nutrition coach and founder of Vitality Marco. I didn't discover the Mediterranean method. I grew up living it, shaped by Italian roots, real food and movement as a natural part of daily life. It took me until recently to realise that what always felt completely normal to me is exactly what most people spend years searching for.
I coach men and women aged 35 to 55 to do the same. No restriction. No fads. No giving up the life you love. Just a way of eating and living that genuinely feels good and gets better every year.
Want to know more about my story and approach? Read my full About Me page.