Complex carbohydrates list

Complex carbohydrates (carbs) are the kind of food that will provide plenty of energy for the whole day. Complex means that these carbohydrates have at least three sugar molecules linked together, and these long sugar chains need time to be broken down to simple sugar. All the time they are metabolized to simple sugar such as: maltose, sucrose or lactose, these complex carbohydrates are providing the energy for the body.

Complex Carbs Benefits

Usually, these carbohydrates are found in whole grains: in the bread made of whole grains, brown rice, oats… In the body, complex carbohydrates get broken down to glucose and glucose produce energy molecule (ATP adenosine triphosphate).

Every time you think about eating healthy, remember the food that contain complex carbohydrates and use it every day. You can try to eat more: maize, cornmeal, barley, bran, buckwheat, maize and wheatgerms.

Some food, such as complex carbohydrates, is good for you and should eat it every day. There are plenty of various complex carbohydrates sources, so you can choose the food you like. High fiber complex carbohydrates (sometimes also known as dietary fibers) are a special group of complex carbs, and what’s special in them is that humans don’t have enzymes to metabolize these fibers. Because of that, all or almost all of these fibers just go through the body without digestion. These fibers are proven to be very helpful in the processes of weight loss and raising the glucose tolerance. Doctors recommend high fiber complex carbs for patients suffering from high blood pressure, heightened lipids in the blood, coronary disease and also to cancer patients.

Complex Carbs Food

Cereals and grains are well known sources of dietary fibers. Eat more whole wheat bread and pasta, brown rice and oats. Beans, such as black, garbanzo, kidney, lima, and soy beans, then lentils, different seeds and nuts are also rich in fiber complex carbs. Almonds, cashews, peanuts, pistachios, walnuts are good for your health. You can always use some more seeds on your dishes. Try to use some flax, pumpkin or Sunflower seeds.

Many fruits contain dietary fibers, including: apples with the skin on, apricots, bananas, peaches, dried figs, pears, plums and raisins. All kinds of berries also contain high amounts of dietary fibers. You can find those in strawberries, raspberries and blueberries. Avocado, cantaloupe, orange and grapefruit are rich in fiber complex carbs.

Dietary fibers are present in the vegetables as well. The long list of high fiber includes: carrots, cabbage, cauliflower, Bok choy, broccoli, coleslaw, kale, celery, beets, Brussels sprouts, onions, peppers, sweet corn, spinach, tomato, winter squash, zucchini, peas and many more.