The human body loves its carbohydrates more than any other energy source. According to the University of Illinois, carbs comprise 40 to 60 percent of the human diet. Carbohydrates, whether simple or complex, are the main energy-providing substance of the diet. Complex carbohydrates contain at least three sugars, making the food difficult to absorb, according to MedlinePlus. These carbohydrates require a digestion process prior to providing a long-lasting energy source, according to the Utah Educational Network. Food sources of complex carbohydrates can decrease the instance of heart disease and some cancers, according to the University of Illinois.
Whole Grains
Breads, cereal and pastas are all forms of complex carbohydrates, according to MedlinePlus. The University of Illinois encourages an intake of at least six servings of grains daily to obtain a healthy balance of complex carbohydrates Avoid processed grains such as the refined white breads or white rice, instead choose whole grain breads and rice for complex carb sources according to MedlinePlus. Remember serving sizes and portions to avoid weight gain. MedlinePlus suggests that one slice of bread or 2/3 a cup of cereal provides a single serving of grains.
Legumes
Collectively called legumes, the food sources of beans, lentils and peas are high sources of complex carbohydrates, according to MedlinePlus. The University of Illinois cites lentils as the most optimal low-calorie source of carbohydrates. Lentils, legumes and nuts provide protein as well as complex carbohydrates. Useful in soups, stews or a quick snack, a variety of recipes call for these carbohydrate rich energy sources.
Vegetables and Fiber
According to MedlinePlus, starchy vegetables and fibers are dietary sources of complex carbohydrates. Fiber is defined as an indigestible carbohydrate, meaning the chain of carbs is so complex that the human body cannot break it down, and therefore cannot absorb the calories from the food, according to the University of Illinois. Encouraged at five or more servings daily, vegetable sources of complex carbohydrates include potatoes with the skin, asparagus and celery says the University of Illinois.
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