Complex carbohydrates come from the starch and fiber in grains, legumes, potatoes and root vegetables, according to the book "Exercise Physiology, Energy, Nutrition & Human Performance." Simple carbs include the simple sugars found in fruits, milk, honey, sugar, molasses and beer. Complex carbs take longer to digest due to their high fiber content, while most simple carbs are quickly digested.
Whole-Grain Wheat-Flake Cereal and Milk
One serving of most whole-grain, wheat-flake cereals is ¾ cup with 100 calories and 23g of total carbohydrates. Only 5g are from sugars while 18g come from complex carbs, including fiber. If your cereal soaks up a ½ cup of skim milk, you will consume 90 more calories and 12g more of simple carbohydrates. Seventy-four percent of the calories in this duo come from carbs.
Old-Fashioned Oats and Apples
Old-fashioned oats is a whole-grain, unprocessed source of complex carbohydrates. A ½ cup of dry oats contains 150 calories, 1g of sugar and 26g of complex carbohydrate, including 4g of fiber. Top your oatmeal with a small, unpeeled, chopped apple for 80 calories and 21g more of carbohydrate, of which 15g are simple carbs. Eighty-three percent of the calories in this mix come from carbohydrates.
Beans and White Rice
Long-grain white rice is practically 100 percent starch. Though it is refined, it is still a complex carbohydrate because of its starch content. One cup of white rice has 205 calories, 45g of complex carbohydrate and 0g of simple carbs. Mix your rice with 1/2 cup of black beans for an additional 110 calories, 19g of complex carbohydrate including 7g of fiber, and 0g of sugar. Eighty-one percent of the calories in this combination are from carbs.
Potato and Carrots
A large, baked potato measuring about 4 ¾ inches long with a diameter of 2 1/3 inches has 145 calories. The potato has 33g of complex carbohydrate, including 2g of fiber and 1g of sugar. Pair this potato with 4 oz. of grilled chicken and 3 oz. of raw carrots. The carrots add 6g of complex carbs and 3g of simple carbs. This meal has a total of 365 calories and 43g of carbs; 47 percent of the calories in this combo come from carbs.
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- MayoClinic.com: Beans and Other Legumes -- Types and Cooking Tips
- "The NutriBase Complete Book of Food Counts"; NutriBase; 2001
- University of California, Los Angeles: Dining: Complexity of Carbs
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