Fibrous and starchy carbs are complex carbs found in plant-based foods. Fiber is solely found in the parts of the plant which provide structure including seeds, stems, leaves, roots and fruit coverings. Starch is the stored form of energy for a plant's future use found in seeds and grains, according to the book "Exercise Physiology, Energy, Nutrition & Human Performance." The United States Department of Agriculture recommends you eat between 38 and 25 g of fiber per day.
Rice
Rice, especially white rice, is a complex carbohydrate composed of mainly starch. White rice the innermost kernel of the rice grain called the endosperm. The endosperm has plenty of starch. Brown rice, on the other hand, is rice kernels which still have the bran and germ layers covering the endosperm. The bran and germ layers are where most of the fiber is.
One cup of white rice has 242 calories with barely any fiber. Nearly 90 percent of white rice is carbohydrate with only a trace amount of fat and 4 g of protein. One cup of brown rice has 215 calories and 3.5 g of fiber. Eighty-two percent of the calories in brown rice are from carbs, about 10 percent from protein and eight percent from fat. Eat white rice immediately after a workout to quickly replenish the energy in your muscles; eat brown rice for a more steady release of energy.
Corn
Starchy carbs such as corn have a mixture of slow-digesting starch, or amylase, and fast-digesting starch, or amylopectin, according to authors of the book "Exercise Physiology, Energy, Nutrition & Human Performance." Sweet corn is about 75 percent fast-digesting starch and 25 percent slow-digesting starch. The cornstarch you use to thicken stews is made from waxy corn. Waxy corn is over 99 percent fast-digesting starch, according to the International Starch Institute. One cup of sweet corn has about 5 g of soluble and insoluble fiber. Eat corn as an alternative source of carbohydrate and fiber for a varied diet.
Sweet Potato
One cup of baked sweet potato flesh has 206 calories, 5 g of fiber and 49 g of carbs compared to one cup of a regular baking potato at 114 calories, 2 g of fiber and 26 g of carbs. A sweet potato is about 19 to 25 percent slow-digesting starch, according to the International Starch Institute. Ninety-five percent of the calories in a sweet potato are from carbs with about 5 percent of the calories from protein. Eat a sweet potato with chicken or lean meat during regular meals as it has a lower glycemic index compared to a regular potato; this means it will not cause your blood sugar to spike.
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- Sun Rice: The Rice Grain
- International Starch Institute: Maize or Corn
- United States Department of Agriculture: Dietary, Functional and Total Fiber
- International Starch Institute: Sweet Potato
- "ACSM's Health & Fitness Journal"; Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., and Susan Chung, R.D.N.; November/December 2003
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