Complex carbohydrates are important for fueling the body with energy, especially the brain and nervous system, according to the website Medline Plus. Complex carbohydrates are found in starchy foods. If you're following a gluten-free diet, you need to refrain from eating foods that contain wheat, barley or rye or any derivatives of these grains. Despite this restriction, you can still enjoy gluten-free, starchy foods, that offer complex carbohydrates, as part of your diet.
Vegetables
Fresh vegetables are naturally gluten-free. Several types of vegetables are higher in carbohydrate than others and contain more starch. These vegetables provide energy and supply ample fiber and nutrients, according to the University of Michigan Health System. Gluten-free, starchy vegetables include fresh or canned corn, potatoes, sweet potatoes, winter squash and cassava root. Vegetables may be enjoyed raw or cooked; however, commercially prepared vegetables may have gluten additives in the seasonings. Read product labels to determine if gluten is present.
Beans and Legumes
Dried beans and legumes are starchy and gluten-free in their unprocessed form. Choose dried beans, such as pinto, kidney and black beans, or dried lentils. Be careful with processed products containing beans and legumes, as they may contain flavorings or seasonings with added gluten.
Prepared Cereals and Breads
Many varieties of gluten-free cereals are available, which are made with starchy grains like rice, corn, buckwheat or amaranth. Bread products are also available, including white and whole grain bread, bagels, muffins, waffles and rolls. Gluten-free breads and cereals made with whole grains are good sources of fiber, which may have additional health benefits, such as reduced cholesterol, according to the University of Michigan.
