Examples of Complex Carbohydrate Foods

Rajib Singha Nov 20, 2018
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Complex carbohydrates, not known to most people, make an important part of a healthy lifestyle. Here are some popular examples of such carbohydrates.
Complex carbohydrates are the kind of carbohydrates, which contain sugars, also known as starch. Their molecules are strung together to form more complex chains. These long chains of sugar molecules let the body break down the carbs more slowly.
This, in turn, helps the body to maintain a lasting source of sustained energy. And this is what the body requires to prevent the occurrences of a number of medical conditions.
Simple carbs, on the other hand, contain sugar, which undergos a rapid breakdown process. This in turn provides quick and limited bursts of energy. These carbs must be avoided in a pre-diabetic diet.
They lead to food cravings and weight gain in most people. Whereas, complex carbs consist of high fiber foods, which not only provide long-lasting energy, but also help us feel full, long after we've had our meals.

Foods Rich in Complex Carbohydrates

  • Asparagus
  • Broccoli
  • Bagel
  • Brussels
  • Buckwheat
  • Carrots 
  • Celery
  • Cucumber
  • Cabbage
  • Dill pickles
  • Eggplant
  • Garbanzo beans
  • Granary bread
  • Lentils
  • Potatoes
  • Low-fat yogurt
  • Macaroni
  • Okra 
  • Oranges 
  • Pitta bread
  • Pinto beans
  • Bananas
  • Porridge oats
  • Whole grain cereals
  • Yams
  • Wild rice
  • Zucchini
  • All bran
  • Black beans
  • Almonds
  • Apples
  • Cassava
  • Apricots
  • Dried Coleslaw
  • Collard greens
  • Grapefruit
  • Corn
  • Kidney beans
  • Dry beans
  • Museli
  • Flax seeds
  • Oat bran cereal
  • Onions
  • Oatcakes
  • Lettuce
  • Multi-grain bread
  • Peppers, sweet
  • Navy beans
  • Root vegetables
  • Radishes
  • Pistachio nuts
  • Shredded Wheat
  • Pumpkin seeds
  • Skim milk
  • Sunflower seeds
  • Ryvita crispbread
  • Sweet potato
  • Soybeans
  • Tomato
  • Spaghetti
  • Turnip greens
  • Summer water
  • Wholemeal bread
  • Walnuts
  • Winter squash
  • Cress
  • Weetabix

Benefits

As aforesaid, complex carbohydrates consist of foods which are high in fiber. This is the reason why, people who include these carbs in their daily meals have minimal complaints regarding digestion disorders. They also provide aid in stabilizing the blood sugar levels, and maintain energy at an even level.
The fact that these carbohydrates help us in being full for a longer time advocates their quality to prevent weight gain. Simply because, if you feel full for a longer time, until your main meal time, then you will not feel the need to binge on fast foods or any other unhealthy snack.
Foods abundant in complex carbs are known to be more nutritious than those having simple carbs. So, these foods not only help in weight management, but also provide the body with a good amount of nutrition as well.
It is recommended that about 45 - 65% of the daily calories must be consumed from complex carbs, thereby making them a major part of the diet. After all, they provide us energy to keep us going all day, and that too, without any worry of putting on extra weight.