Carbohydrates used to be classified as being simple or complex. For example, complex carbohydrates referred to starchy foods, while simple carbohydrates corresponded to foods containing sugar, such as sucrose, lactose or fructose. However, because this classification system gives little insight regarding how carbohydrate-containing foods are metabolized and impact your health, it has been replaced by the glycemic index. The glycemic index is a better tool to estimate the influence foods can have over your blood sugar levels. Glycemic index values below 55 are considered low and are associated with a lower body weight and improved health.
Steel Cut Oats
Most breakfast cereals as well as instant oatmeals are good sources of complex carbohydrates, although the versions containing added sugars also provide significant amounts of simple carbohydrates as well. However, most of these foods also have high glycemic index values, which is defined as being above 70, and lead to high blood sugar and insulin levels and may result in weight gain and varying health issues. Steel cut oats are a good low glycemic index substitute to your usual breakfast cereals and are delicious with a dollop of peanut butter and a few blueberries.
Nonstarchy Vegetables
Nonstarchy vegetables contain carbohydrates in small amounts, most of which being dietary fiber. They are a good source of complex carbohydrates and have low glycemic index values. Include them at most of your meals to boost your antioxidant and fiber intake while minimizing the impact on your blood sugar levels. Onions, mushrooms, tomatoes, leafy greens, asparagus, broccoli, cabbage, cauliflower and zucchini constitute only a few examples of nonstarchy vegetables.
Quinoa
Quiona is a great grain that you can use to prepare cold salads, add to soup or serve as a side dish to replace rice, which has a very high glycemic index. Quinoa is high in complex carbohydrates, but its low glycemic index results in a smooth and gentle impact over your blood sugar levels.
Sourdough Bread
Regular bread, whether white, whole wheat or whole grain, tends to have high glycemic index values despite being made up of complex carbohydrates. Sourdough bread is a better option because its acidity results in a lower glycemic index. Select different types of sourdough breads to add variety to your diet and use it to prepare toasts, sandwiches or simply to accompany your meal.
Barley
Barley is a low glycemic index complex carbohydrate. Not only is it a good source of fiber, it is also rich in the type of fiber, called viscous or soluble fiber, that can help you lower your blood cholesterol levels and prevent a sharp rise in your blood sugar levels after eating. Add barley to a soup or serve it as a side dish, as you would serve rice.
Legumes
Beans and lentils are rich in both protein and carbohydrates, principally complex carbohydrates. Moreover, the carbohydrates legumes contain have a low glycemic index, which means that they are metabolized slowly and are not associated with large blood sugar variations. Add beans or lentils to a soup or a salad. Lentils can also be used to prepare Indian dhal, while beans are great in chilis and other Mexican dish. You can also use chickpeas to prepare hummus to dip your vegetables in or use as a spread for your sandwiches.
References
- University of Sydney: The Glycemic Index
- "American Journal of Clinical Nutrition"; International Table of Glycemic Index and Glycemic Load Values; Kaye Foster-Powell, et al.; 2002
- USDA National Nutrient Database: Nutrient Data Laboratory
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
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