List of Complex Carbohydrates

So what are complex Carbohydrates? Carbohydrates are either simple (bad carbs) or complex (good carbs) but both contain four calories per gram. Complex carbohydrates are long chained sugar molecules (longer than simple carbohydrates anyway) which are metabolized by the body into glucose and then digested into our blood sugar, providing energy for our bodies.

Complex carbohydrates are digested over a longer period of time (good) and therefore the delivery of sugar (and energy) is steadier. Some examples of complex carbohydrates are vegetables, fruit, legumes, whole grains, nuts and seeds.

Simple carbohydrates are digested a lot quicker and so the sugar (energy) is released in bursts which can cause insulin spikes. Our bodies can actually interpret these insulin spikes as warnings to store fat! Some examples of simple carbohydrates are glucose, fructose, sucrose and galactose, often found in processed foods like sweets, ice cream, cakes, white flour products etc.

The majority of our daily carbohydrates should be complex carbohydrates whereas the simple carbohydrates can come from foods like fruits, milk and yogurt, which are also rich in nutrients.

Someone that knows a lot about smart food choices are Jeff and Isabel from the Diet Solution Program. They have excellent ideas about how changing simple things in one's diet can help you lose weight easily (and keep it off). And you'll be surprised at how little you'll have to sacrifice.

So what are the list of complex carbohydrates and, specifically, the foods high in complex carbohydrates?

List of Complex Carbohydrates

• Potatoes are a starchy carbohydrate, but even better are sweet potatoes.
• Legumes, which include beans lentils and split peas, are rich in complex carbohydrates, are very filling and also rich in nutrients.
• Whole wheat, brown pastas, brown rice, carrots, quinoa, barley, and whole grains are good sources of starchy carbohydrates and also richer in fiber than their white counterparts.
• Bran, maize (corn), buckwheat, cassava.
• Fruits and vegetables. Although green vegetables (beans, broccoli, spinach etc.) contain less starches but are very important sources of fiber, vitamins A, K, folate, and iron. (See vegetable nutrition facts.)
• Oatmeal, muesli, shredded wheat, and other wholegrain high fiber cereals

 

I hope these examples of complex carbohydrates and our list of complex carbohydrates will help you to make healthier eating choices.
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