Complex carbohydrates, such as whole grains, contain more nutrients and fiber than simple carbohydrates, such as sugar. Complex carbohydrates are also low-glycemic, meaning they have a mild impact on your blood sugar and can enhance appetite control, weight management and energy. MayoClinic.com suggests reaping 45 to 65 percent of your daily calories from carbohydrates and choosing complex varieties most often. For best results, seek specified guidance from your doctor or dietitian.
Whole Grains
Whole grains are grains that have not been stripped of vital nutrients during food processing. They provide rich amounts of fiber and nutrients, such as B-vitamins, iron, magnesium and selenium. Consuming at least three 1 oz. servings of whole grains per day can help reduce your risk for heart attack, stroke and digestive problems, according to the American Dietetic Association. Diets based upon whole grains are also associated with healthy weight management. For best results, replace processed carbohydrates, such as refined breads, cereals, pasta, snack foods and baked goods with whole grain equivalents regularly. Examples of nutrient-rich whole grains include old fashioned and steel-cut oats, whole wheat, cracked wheat, bulgar, barley, quinoa, brown rice, wild rice and popcorn. When purchasing foods made with whole grains, check food packaging to ensure that whole grains are listed as main ingredients.
Legumes
Legumes are podded vegetables that provide valuable amounts of fiber and nutrients, such as calcium, phosphorus, iron and potassium. They also provide more protein than other complex carbohydrates, such as breads and pasta. While all legumes are healthy, each variety provides a unique blend of vitamins and minerals. For broadest nutritional benefits, consume a variety of legumes, such as split peas, red and yellow lentils, black beans, white beans, kidney beans, chickpeas, chili beans and soybeans regularly. Legumes provide valuable low-fat, cholesterol-free alternatives to red meat in chili, soups, casseroles and tacos. Other nutritious dishes based upon legumes include homemade or low-sodium lentil or split pea soup, low-fat hummus, bean burritos made with whole grain tortillas and reduced-fat cheese and chilled bean salad. If you find that legumes trigger gas or bloating, MayoClinic.com suggests boiling them in water for two to three minutes, then soaking them overnight before preparing your meal.
Starchy Vegetables
Starchy vegetables, such as baked potatoes, sweet potatoes, squash and pumpkin, are nutrient-rich, low-fat complex carbohydrate options. Though starchy vegetables are shunned by numerous low-carbohydrate diet plans, they can actually enhance appetite control, weight management and overall wellness. Replacing processed carbohydrates, such as potato chips and French fries, with grilled or baked potato wedges can help keep your saturated and trans fat intake low and your fiber and nutrient intake high. Since potato peels are rich in nutrients and fiber, use the entire potato when preparing potato-based dishes. Starchy vegetables also provide rich amounts antioxidants, such as vitamin C and cartenoids, which can enhance your immune system function and prevent infections and disease.
Member Comments