Complex carbohydrates are an important component of a balanced diet. The exact amount of carbohydrate intake you need depends on your age, weight, height, sex and activity level. In general, complex carbohydrates are a better choice than simple sugars and refined carbohydrates as they contain more of the beneficial compounds your body needs.
Definition
Complex carbohydrates are made up of long chains of sugar molecules. When eaten, complex carbohydrates are broken down in the digestive tract into glucose, the main source of energy for all the cells and tissues of the body. Complex carbohydrates include two main components: starches and fiber.
Starches
Starches can be a concentrated source of energy, but eating too many of them can raise blood sugar levels and storage of extra blood glucose as fat. Starches are found in breads, pasta, beans and vegetables such as potatoes, sweet potatoes, peas and corn. Natural starchy carbohydrates are generally found in conjunction with high levels of fiber. Refined products containing these foods are less healthy than natural whole foods containing these starches because refining typically removes both nutrients and fiber. Refined products often add unhealthy levels of simple sugars, salt and fat to what could be an otherwise healthy complex carbohydrate.
Fiber
Fiber is the indigestible part of complex carbohydrates. Fiber can be insoluble or soluble in water, and most complex carbohydrates contain a mixture of these two types of fiber. However, some foods are better sources of each type, so you should aim to get a wide variety of fiber-rich foods. The complex carbohydrates oatmeal, oat bran, nuts, seeds, dried beans, peas, apples, pears and berries all provide high levels of soluble fiber. Complex carbohydrates with high levels of insoluble fiber include whole grain breads and pasta, brown rice, wheat bran, bulgur, couscous, seeds and most green or leafy vegetables.
Considerations
Complex carbohydrates provide needed energy and nutrition, but the preparation of these foods can have a big impact on how healthy they are. For example, a plain baked potato with the skin can be an excellent source of potassium. When prepared as french fries, however, that same complex carbohydrate becomes an unhealthy fat-laden food that is also often high in salt.
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