Carbohydrates are the fuel for exercise and help organs function properly. Complex carbohydrates contain more than three sugars and provide vitamins, minerals and fiber. Daily caloric intake should consist of 40 to 60 percent carbohydrates, and at lease half of these should come from complex carbohydrates. Up your intake of whole grains, legumes, starchy vegetables, snacks and whole grain cereals to make sure you are meeting your body's needs.
Whole Grains
Whole grains pack in nutrients and prevent spikes in blood sugar levels. Eat whole wheat bread, brown rice, whole grain pasta, quinoa, whole oats, buckwheat, bulgur, oatmeal, wheat berries, millet, hulled barley, whole cornmeal, whole wheat sandwich buns, whole wheat cereal flakes, muesli, whole wheat tortilla and amaranth.
Legumes
Legumes are not only complex carbohydrates, they also provide protein. Eat black, Lima and pinto beans. Other legumes include garbanzo beans, black beans, black-eyed peas and split peas. Eat red, yellow and black lentils as well as refried beans and vegetarian baked beans. Additional legumes include asparagus beans, chili beans, green beans, kidney beans, navy beans, soybeans, wax beans, dwarf peas, English peas, garden peas, snow peas, southern peas and sugar snap peas.
Starchy Vegetables
Starchy vegetables contain fiber, vitamins and minerals. Starchy vegetables include parsnip, plantains, potatoes, pumpkin, acorn squash, butternut squash and corn. Additional starchy vegetables include mashed potatoes, corn on the cob, succotash, yams and sweet potatoes.
Snacks
Snacks that contain complex carbohydrates are an easy way to increase dietary intake. Examples include Kashi snack bars, Triscuit crackers, popcorn, whole grain tortilla chips and Herr's whole-grain pretzel sticks. Additional snacks include Stacy's whole-wheat pita chips and Annie's whole-wheat bunnies. Brown rice cakes and oatmeal cookies provide complex carbohydrates.
Whole Grain Cereals
Whole grain cereals consist of complex carbohydrates. Cereals include whole grain Cheerios, mueslix, puffed wheat, Kashi cereals, Smart Start, shredded wheat, Grape Nut Flakes, Cinnamon Toast Crunch, Quaker instant oatmeal, Cracklin' Oat Bran and Raisin Bran. Additional cereals include Crunchy Corn Bran, granola, Wheaties, Total, Fiber One, Fiber 7 Flakes, multigrain flakes, Weetabix, Chex, French Toast Crunch, Oatmeal Squares and Golden Grahams.
Benefits of Complex Carbohydrates
Complex carbohydrates reduce the risk of coronary heart disease, help regularity and contribute to weight management. Complex carbohydrates help lower blood cholesterol, maintain a healthy immune system and provide minerals and vitamins that contribute to bone growth and a healthy nervous system. Complex carbohydrates contain thiamin, riboflavin, niacin, folate, vitamin C, magnesium and selenium.
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