Carbohydrates provide your body with energy. There are two distinct types of carbohydrates, simple and complex. According to Nemours, simple carbohydrates are also known as sugars. These sugars will cause sharp rises in blood sugars and little nutritional value. Complex carbohydrates are starches that provide your body with long-lasting, more nutritious sources of energy. Complex carbohydrates are also typically low on the Glycemic Index, or GI, and affect your blood sugar levels little. The GI is a ranking of carbohydrates, from 0-100, according to how blood sugar is raised after eating. When choosing carbohydrates, your body will benefit from complex carbohydrates with a GI below 55, or low-glycemic foods.
Whole grains
According to the Harvard School of Public Health, whole grain foods are complex carbohydrates that also provide your body with vitamins, minerals and fiber. Whole grains are low on the GI, and include foods such as oatmeal, long grain rice, whole grain breads and pastas and cereals that are made from oats, barley or bran. These foods have GIs ranging from 38 to 55.
Fruits and Vegetables
Fruits and vegetables are great sources of low-GI complex carbohydrates. With GIs ranging from 10 to 40, apples, peppers, grapefruit, pears and bean sprouts all provide long-lasting energy with minimal spiking of blood sugar. While white potatoes are considered a high-GI simple carbohydrate with a GI of 98, other root vegetables such as sweet potatoes, yams and turnips are low-GI complex carbohydrates, ranging from 38 to 42. Other vegetables include broccoli, cabbage, tomatoes and spinach; all have a GI under 15.
Beans
Beans are perhaps the most nutritious source of low-GI complex carbohydrates available. In addition to providing complex carbohydrates, beans are also high in fiber and protein; they also have GIs ranging from 42 to 50. When mixed with brown rice, beans provide a low-GI meal high in protein and complex carbohydrates. Varieties of healthy beans include navy beans, black beans, chick peas and kidney beans.
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