The only time complex carbohydrates aren't considered natural is when they are processed and contain artificial ingredients or genetically-modified organisms. Certified organic whole fruit, vegetable or grain aren't altered in an unnatural, unhealthy way. Complex carbohydrates offer fiber, minerals, vitamins and phytonutrients, which keep your body healthy and may assist with weight loss, according to Harvard University.
Whole Grains
Whole grains are an excellent source of complex carbohydrates that contain insoluble fiber. The American Dietetic Association states that insoluble fiber helps lower cholesterol, prevents colon cancer and aids digestion. You can find complex carbohydrates in whole-grain breads, pasta, brown rice and quinoa. Sprouted breads contain a denser amount of fiber and higher amount of nutrients and protein than unsprouted whole-grain bread. Pastas can be made with whole wheat, brown rice and other grains. Quinoa is a unique grain that contains a high amount of protein and fiber. In addition, it has all the essential amino acids for proper cell growth.
Fruits
Fruits are complex carbohydrates that provide you with a good source of soluble fiber, especially when you eat their skins like apples and pears. Soluble fiber is water-soluble and forms into a jelly substance. It slows the absorption of sugars to help regulate glucose levels. MayoClinic.com states that it also lowers cholesterol. Raspberries contain the highest amount of fiber in the fruit category.
Vegetables
Most vegetables are complex carbohydrates. Artichokes, broccoli and turnip greens contain plenty of vitamins and nutrients along with fiber. Broccoli contains vitamin C, calcium and iron. Vitamin C is an antioxidant and strengthens your immune system, enabling you to ward off illnesses. Vegetables offer the most nutritious and fiber benefits when eaten raw because cooking it over 116 degrees F can kill the delicate antioxidant effects of the vitamins and break down or weaken the fiber.
Beans
Beans are a complex carbohydrate that are high in protein. They can be mixed with whole grains to offer you a complete protein to satisfy your appetite and nutrient needs if you don't eat meat. Their high fiber-content adds bulk to your digestive system, which makes you feel more full while eating less calories, if your goal is weight-loss.
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