When you eat a complex carbohydrate, the glucose your body creates during digestion is released into your bloodstream much more slowly than glucose from simple carbohydrates like sugar, because the complex carbs have larger molecules that must be broken down. This helps to regulate your blood sugar levels, especially if the complex carbohydrate food you consume also has fiber, which your body cannot break down. Slower release of glucose leads to fewer spikes in insulin, your body's fat storage hormone. Many foods are considered complex carbohydrates.
Fruits and Vegetables
Fiber-rich fruits and veggies are good complex carbs to choose, according to "Personal Nutrition," by Marie A. Boyle and Sara Long. Good choices include apples, oranges, grapefruits, artichokes, squash, Brussels sprouts and peas, says Joy Bauer, author of "The Complete Idiot's Guide to Total Nutrition."
Whole Grains
Whole grains are good complex carbohydrates. According to The Dietary Guidelines for Americans, half of the grains you consume each day should be whole grains. This is easy to do if you sub brown rice for white rice, whole-grain bread for white bread, use whole-wheat pasta, add barley to soups or bulgur wheat to casseroles, or swap oat flour for half of the white flour in your pancakes, according to the U.S. Department of Agriculture. Popcorn is another whole grain that is good for snacking. Also choose whole-grain crackers and cereals, and add whole-grain flour into baked items like cookies to boost your intake. Quinoa, bulgur, millet and rye are good additions to your repertoire as well, note Boyle and Long.
Legumes and Beans
Beans are a slowly digested carbohydrate as well as being a protein source, according to Harvard Medical School. Legumes, including beans and lentils, are also among the world's best fiber sources, note the experts at the American Dietetic Association. They are nutrient rich too, providing iron, B vitamins, several minerals and phytonutrients. Good choices include black beans, kidney beans, pinto beans and chickpeas, note the experts at Harvard.
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