Carbohydrates, along with protein and fat, are macronutrients, meaning your body needs them in large amounts. When you eat carbs, your blood sugar levels elevate and your pancreas releases insulin to stabilize them. Carbs that are called "simple" cause a fast spike, and complex carbs raise your blood sugars at a slow pace. This is due to the fact that complex carbs are high in fiber and they get broken down slowly in the digestive tract.
Grains
Whole grains are high in fiber, low in fat and they are good sources of complex carbs. Examples include brown rice, wild rice, muesli, oat bran, oatmeal, buckwheat barley and millet. These grains have anywhere from 3 to 11g of fiber per serving.
Breads and Cereals
Breads and cereals made from whole grains are high in fiber, low in fat and also complex carbs. This includes bread, bagels, pitas, rolls and buns made with whole wheat. Bran cereals and cereals made with whole grains are all complex carbs as well.
Vegetables
Vegetables are high in water content, vitamins and minerals. Cruciferous vegetables like cauliflower, broccoli, Brussels sprouts and cabbage are all complex carbs. Zucchini, eggplant, radishes, spinach, all forms of lettuce, potatoes, yams, carrots, tomatoes, onions, asparagus and artichokes are other examples of vegetables that are complex carbs as well.
Legumes
Legumes are characterized by pods that cover seeds. Beans are a type of legume that is a complex carbs. They are also high in fiber, iron, magnesium and they are low in fat. Specific examples include lentils, garbanzo beans, soybeans, kidney beans and pinto beans. Peas and peanuts are also legumes and they are complex as well.
Fruits
Fruits are high in water content, vitamins, fiber and they have natural sugar. Examples of fruits that are complex carbs include apples, plums, pears, dried apricots, strawberries, grapefruits and pears. One of the things that makes them complex is the skins and seeds that they contain. They slow down the digestive process.
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