Despite the no-carb diets that have become popular for fast weight loss, it is possible to lose weight by consuming complex carbs. Refined carbs are found in sugary cookies, white flour, white rice and other foods made from refined sugar and flour. Complex carbs include whole grains such as brown rice, millet, quinoa, oats, buckwheat and other grains that provide soluble fiber and complex B vitamins. Unlike refined carbs, these complex carbs are digested more slowly by the body and do not spike blood sugar levels.
The US Department of Agriculture, in a nutritional matrix called My Food Pyramid encourages adults to eat complex carbs for healthy weight management.
Eat Whole-Grain Foods
Replace refined snacks and sweets with those that are made with whole-grain, complex carbs, or make your own. For example, use whole wheat, brown rice, buckwheat or unbleached flour to make chocolate chip cookies. Add wheat germ or ground flax seeds to boost the fiber and nutrition.
Quick breads, pancakes, muffins and even cakes can all be made with whole grain flour to produce nutrient-dense, complex carbs.
Replace Refined Carbs
Substitute sugary breakfast cereals with regular or instant oatmeal and add sliced bananas, peaches, blueberries or chopped nuts of all kinds with raisins and cinnamon for a sweet but nutritious hot cereal. French toast made from bread made from sprouted millet, wheat and oats can still be placed in an egg wash and served with a little butter and real maple syrup.
In a pinch, you could even heat leftover brown rice or quinoa, add chopped apples, currants and nutmeg and serve with soy or cow's milk for a hearty and delicious cereal. These all provide complex carbs that digest slowly, giving you an even release of blood sugar so that you don't crash later, as you would after eating a doughnut.
Prepare Complex Carb Snacks
Make healthy, complex carb snacks. Instead of fried corn chips, bake sweet potatoes and drizzle with olive oil. Home fries can be made with Idaho potatoes cut in large sticks, with the skins on and baked with crushed garlic. A fast afterschool snack is to take whole wheat pita, lavash or English muffins, slather with pasta sauce and low-fat mozzarella cheese, rosemary and garlic. These are all examples of complex carbs that are low in fat, high in protein and satisfying.
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