List of Healthy Complex Carbohydrates

If your body is a car, then carbohydrates are the fuel. Simple or complex carbs are broken down in the body and converted to glucose, which is used for energy. Carbohydrates are a great source of energy, but not all carbs are made equal.

Complex carbohydrates vs Simple carbohydrates

Simple carbs, such as table sugar, white bread, sugary drinks are refined, which means the natural minerals vitamins, and fiber content is removed. This makes simple carbs a source of quick energy but little nutritious value, which is why there are sometimes referred to as “empty calories.” Cakes (baked goods), candy, fizzy drinks, pastries and chocolate bars are your typical refined, simple carbs.

Complex carbs, on the other hand, are your whole grains, such as brown rice, oatmeal and starchy vegetables, such as sweet potatoes and corn. These food sources are richer in fiber, minerals and vitamins, which help slow down the release of energy in a more sustainable form. People who need to manage their blood-sugar levels, such as diabetics can benefit from selecting complex carbs. This helps avoid the sugar rush and crash you get with simple carbs. Slowly-digested carbs, such as beans and lentils can also help you lose weight.

List of Healthy Complex Carbohydrates:

Whole grains

• Oatmeal: A bowl of oatmeal is a healthy breakfast option. As a great source of dietary fiber, oatmeal can help improve your bowel movements, lower cholesterol and provide sustained energy until lunchtime.
• Quinoa: is particularly high in essential minerals you need, which includes magnesium, phosphorus, folate, copper, and iron. It is high in protein, compared to other plant foods and simple to incorporate into your favorite salads.
• Air-popped Popcorn: Minus the butter and sugar, popcorn is one of the best snacks you can eat. Like other grains, it is high in fiber, which can keep you sated without loaded you with calories. If you are trying to lose weight, you can’t go wrong with air-popped popcorn. Use herbs such as cinnamon or mixed dried spices.
• Whole-grain pasta: is great for lunch to be eaten with a source of lean meat, such as salmon or chicken breast. Unlike the refined pasta, whole-grain pasta includes B-vitamins, iron, antioxidants and several trace minerals. The slow-release of energy is ideal for a mid-day meal to prevent sluggishness and hunger pangs later in the evening.

Fruits

• Raspberries: has great flavor and is a good way to sweeten a healthy green smoothie. It’s rich antioxidant, mineral and vitamin profile can help reduce the risk of certain types of cancer, according to an animal study published in “Cancer Prevention Research”.
• Kiwi: has more vitamin C per serving than oranges. Its firm green flesh makes it easy to add in salads or an appetizer before a meal. As with other fruits, it has several essential vitamins and minerals making it a complex carb you should consider.
• Blueberries: goes well with oatmeal and may help reduce the risk of heart disease. Blueberries also have a greater antioxidants capacity than vitamin C or E, which may make them more effective in fighting free radicals.
• Pomegranate: can help reduce your risk of prostate cancer, according to “Clinical Cancer Research.” The study is small, but gained positive results, which makes pomegranate a good contender for one of your five a day fruits. To get the fiber, eat the fruits, rather than drinking the juice. It is particularly high in vitamins K and C, as well as several trace minerals, including potassium, which can help you regulate your heart function.

Legumes

• Lentils: one cup of cooked lentils contains about 16 grams of dietary fiber, which is over 60 percent of your recommended daily intake. It is also a valuable source of protein that makes up about 30 percent of its calories. They are easier to prepare than some beans and is chock full of nutrients — especially folate (provides 90 percent of your daily value), manganese and iron.
• Black beans: is rich in fiber, iron, and multi-nutrients like other legumes. However, it has powerful antioxidant activities that are found in several healthy fruits.
• Soybeans: is a controversial legume because it garners mixed results in studies, but it’s nutritional content and rich protein (compared to other legumes) can’t be denied. Eat in moderate amounts and give them up if you experience gastrointestinal issues.

Green Vegetables

These vegetables are low in calories and can be included in a low-carbohydrate diet.

• Kale: there is only about 30 calories in a cup and it contains a multitude of vitamins and minerals. You can add kale to salads, sandwiches and smoothies.
• Garlic: has a little bit of every nutrient you need and can help improve your immune system. It contains a compound called allicin, which gives it the distinct smell and it is also believed to promote improved health.
• Broccoli: is a high-fiber and low-calorie vegetable that is particularly high in vitamin C
• Onions: adding onions to your food is a great way to enhance its flavour and get some additional nutrients.

Starchy Vegetables

• Sweet Potatoes: are high in potassium, vitamin A, carotenoids and vitamin E, which helps protect you from heart disease.
• Plantain: similar to bananas in appearance, plantains are a are also rich in vitamin A, potassium and fiber.
• Parsnips: are similar to carrots and is a good source of folate and vitamin C, manganese and vitamin K.
• Green Peas: are a good source of vitamin A and C and it is very high in dietary fiber.

How to Identify Complex Carbs

Complex carbs are usually the colored version of your “white” carbs. For instance, you have white rice and brown rice or white bread and brown bread. The color comes from nutrients so you can take a closer look by analyzing the nutritional labels. Complex carbs are more likely to have about 3 grams of fiber or more per serving. There are also more likely to have several trace minerals and vitamins, as well as, lower levels of sodium.

Look out for terms, such as whole grain, whole wheat, multigrain and brown. These are terms used for “good” carbs. Keep an eye out and avoid added sugars, which are sometimes called fructose, sucrose and general labels ending with “ose”. Complex carbohydrates can lose their nutritional value through cooking methods, such as deep-frying.