Unlike the simple carbohydrates found in sugary foods and beverages, complex carbohydrates are key sources of nutrients, dietary fiber, and the energy your body needs. Examining good sources of complex carbohydrates is a crucial step towards incorporating more of these healthy foods into your balanced diet.
Whole Grains
Whole grains contain high amounts of complex carbohydrates, according to the United States Department of Agriculture. Unrefined grains that also contain healthy amounts of dietary fiber include whole wheat flour and pasta, oatmeal, and multi-grain bread. Refined sources of complex carbohydrates such as white flour, white pasta and white bread contain less fiber than their unrefined or "brown" counterparts, yet are often enriched the with essential vitamins they lose during the refinement process, reports MedlinePlus.
Rice
A superb source of complex carbohydrates, rice is a staple food in many countries and a healthy addition to any diet. As with grains such as wheat, rice is also available in both refined and unrefined forms. Brown rice and wild rice both contain more fiber than white rice, although all three varieties provide plenty of complex carbohydrates which have the added benefit of being easy for your body to digest.
Vegetables
Vegetables are full of complex carbohydrates. To get plenty of nutrients, fiber, and complex carbohydrates, eat several servings of raw vegetables per day. Key vegetables that contain complex carbohydrates include broccoli, carrots, and peas. Fresh salads that contain a variety of dark, leafy green vegetables are healthy, energy boosting meals that are good for both your health and your waistline.
Legumes
Legumes is a blanket term for many types of beans, which are solid sources of both protein and complex carbohydrates. Lentils, green beans, kidney beans, and black beans are examples of legumes that pack a serious complex-carbohydrate punch. A good way to incorporate the healthy complex carbohydrates from legumes into your diet is to eat soups containing multiple types of beans, which will also up your intake of dietary fiber and lean protein. Combining legumes and rice is another effective way to enjoy a healthy, delicious meal while ensuring that you're getting enough complex carbohydrates in your diet.
Member Comments