Complex carbohydrates are an essential part of nutrition and many of the foods that contain complex carbohydrates also contain additional vitamins and nutrients important for good health. Foods that contain complex carbohydrates are mainly whole grains and foods made with grains, starchy vegetables, such as corn and potatoes, and legumes. Without these foods in the diet, the process of energy production in the body would suffer.
Complex Carbohydrates on the Molecular Level
Carbohydrates can be broken down into two types: simple carbohydrates and complex carbohydrates. Unlike the one to two sugar molecules, called mono-saccharides and disaccharides, a complex carbohydrate contains strings of three or more sugars. Complex carbohydrates digest more slowly than simple carbohydrates and therefore cause less fluctuation in blood sugar levels once digested. Complex carbohydrates are broken down into glucose, which serves as the main source of energy for your body.
Healthy Complex Carbohydrate Choices
Not all complex carbohydrates are created equal. Whole foods such as whole grain breads and cereals, fresh vegetables and minimally processed legumes contain many more nutrients and fiber than their processed, white counterparts, like white bread and enriched pasta. Choose your complex carbohydrates wisely and look for the foods that contain more nutrient value. You can learn a lot about the nutrient value of a particular food by reading the Nutrition Facts label.
Benefits of Healthy Complex Carbohydrates
By eating healthy sources of complex carbohydrates, you are also consuming fiber, which helps control your appetite, aids in digestion and colon health, helps reduce cholesterol, and helps reduce your risk of developing cardiovascular disease, diabetes and certain types of cancer. Complex carbohydrates also include a variety of essential nutrients, including the B vitamins and biotin in whole grains, potassium, iron and zinc in legumes, and vitamins A and C in some starchy vegetables.
Recommendations for Complex Carbohydrate Intake
Experts recommend a diet including 50 to 60 percent carbohydrates, with the majority of these carbohydrates coming from complex carbohydrates and the natural sugars found in fruit. In a 2,000-calorie daily diet, 1,000 to 1,200 of your calories should come from carbohydrates, equating to an intake of 250 to 300 g of carbohydrate each day. Complex carbohydrates can be a healthy component of any meal or snack. Be sure to include a variety of carbohydrates to ensure a balanced diet containing all of the essential vitamins and minerals you need for health.
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