Complex carbohydrates are composed of sugars that are connected in long chains, according the University of Maryland Medical Center. Unlike simple carbohydrates, which are found in refined sugars, white rice and refined, bleached flour, complex carbohydrates are converted into blood glucose at a slow, steady rate. This provides consistent energy for your body, rather than rapid energy spikes and crashes. Complex carbohydrates also help your body manufacture healthy brain, muscle and nerve cells. Several types of food can add complex carbohydrates to your diet.
Whole-Grain Products
Whole-grain products are abundant sources of complex carbohydrates. These include whole-wheat tortillas, bagels, pastas, breads and muffins, as well as rye bread and brown rice. Whole-grain foods are also rich in dietary fiber, which may help control blood glucose and cholesterol levels, according to Dr. James Balch and Phyllis Balch, authors of "Prescription for Nutritional Healing."
Starches
Foods high in starches add complex carbohydrates to your diet. Root vegetables such as yams, potatoes, taro and beets are high in starches. You can also obtain complex carbohydrates from other high-starch vegetables such as corn, peas and winter squash.
Legumes
Legumes provide large amounts of complex carbohydrates. These include lentils, chickpeas, black beans, mung beans, lima beans and kidney beans. Like whole grains, these foods are also abundant sources of dietary fiber. they also provide zinc, protein and B vitamins.
References
- University of Maryland Medical Center: Complex Carbohydrates
- "Prescription for Nutritional Healing"; James F. Balch, M.D. and Phyllis A. Balch, C.N.C.; 1997
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