An example of a complex carbohydrate is whole grains, such as brown rice, quinoa, and oats. Complex carbohydrates are made up of long chains of sugar molecules, which take longer to digest, providing a more sustained release of energy. They are typically high in fiber, which aids in digestion and helps maintain stable blood sugar levels. Including complex carbohydrates in the diet can enhance overall energy levels, support brain function, and help in managing weight effectively. They are an essential component of a balanced diet.