The popularity of low-carbohydrate diets have caused many people to believe that all carbohydrates are bad for you and lead to obesity. However, some degree of carbohydrates is essential for your body to function, and it's the type of carbs that may be a factor in whether or not they promote disease or good health. Complex carbs include the healthiest type of the nutrient and are what health care providers are referring to when they recommend carbohydrates make up the largest portion of your diet.
Identification
Carbohydrates are your body's preferred source of energy. Carbohydrates are comprised of chains of sugar molecules and classified depending upon chemical structure and how quickly the sugar is digested and absorbed. Simple carbohydrates have one or two sugars, whereas complex carbohydrates, like foods with fiber and starch, have three or more sugars. Scientists have devised a way to measure how quickly and how high a food boosts blood sugar compared to pure glucose, called the glycemic index, with foods low on the scale healthier and those high on the scale more likely to raise blood sugar. The best types of complex carbohydrates tend to have a low glycemic index rating and often include high levels of fiber.
Best Sources
The Harvard School of Public Health includes whole wheat bread, brown rice, whole grain pasta and other grains such as whole oat, bulgur and quinoa as the best complex carbs. Other healthy choices include raw vegetables and fruit, especially the seeds and skins; legumes including limas, pinto beans, kidney beans, chickpeas and soybeans; potatoes, yams and cassava; and nuts and seeds.
Health Benefits
Complex carbohydrates provide calories, vitamins, minerals and fiber. Fiber is believed to help with the elimination of cancer-causing substances produced by bacteria in your colon and potentially prevent colon cancer and intestinal disorders like Crohn's disease and hemorrhoids. Margaret-Mary G. Wilson, M.D., writing for the "Merck Manual" adds that complex carbohydrates with a low glycemic index increase your blood sugar levels slowly, resulting in lower post-meal insulin levels and less hunger. This in turn improves cholesterol levels and decreases risk of obesity, diabetes mellitus and complications of diabetes over time.
Considerations
The National Institutes of Health recommend you aim for 40 to 60 percent of your daily calorie intake from complex carbohydrates. Increase your carbohydrate and fiber intake to about 30 g per day by consuming more vegetables, fruits, and high-fiber cereals and grains. Add fiber gradually to avoid painful bloating and gas.
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