The term "complex carbohydrates" has been debated since it was first used in 1977. Complex carbs, as opposed to simple carbs, have come to mean any carbohydrate that is broken down and absorbed by the body slowly, whereas simple carbs are absorbed quickly and offer an immediate source of energy. Complex carbs, or "slow" carbs, offer a gradual influx of energy and stamina. Since "slow" carbs take longer to digest, they can keep you feeling full longer and aid in weight loss.
Grains
The U.S. Department of Agriculture (USDA) recommends that carbohydrates make up between 45 to 65 percent of an individual's daily caloric intake. Grains are a good source of complex carbs and the USDA recommends at least half of all daily carbs come from whole grains. Some grains that contain complex carbohydrates are wheat germ, oats, barley, cornmeal and millet. Foods made with these grains also contain complex carbohydrates. Some slowly digested carbs include a variety of pasta, bagels, biscuits, white and whole grain bread, rice, oatmeal, popcorn, breakfast cereal, quick-cooking oatmeal and pancakes.
Fruits and Vegetables
Many fruits and vegetables contain beneficial complex carbohydrates, vitamins, phytonutrients and dietary fiber. Some excellent choices for long-lasting energy include potatoes, yams, raisins, apples, bananas, green beans, oranges, corn, lima beans, broccoli, watermelon and greens. Fruits and vegetables that contain pulpy materials, such as membranes or woody stalks, take longer to digest and absorb and are therefore considered complex. Juice does not contain the same amount of fiber as some fruits and may not be considered a complex carbohydrate.
Beans, Seeds and Nuts
The USDA recommends that legumes, which include dried beans and peas, be consumed several times per week. Since they contain nutrients from both the meat group and the fruit group, they are considered to be a part of both. Complex carbs can be found in pinto, kidney and garbanzo beans, as well as lentils, peas, peanuts, walnuts, almonds, cashews and other nuts and seeds such as sesame, flax and sunflower. Beans, nuts and seeds contain high amounts of fiber and beneficial fats.
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