Carbohydrates are an important part of a healthy diet and should not be eliminated, report doctors at the Harvard School of Public Health. Diets that lack sufficient carbs can lead to poor organ function and a lack of energy. A complex carbohydrate diet is the healthiest way to go, because easily digestible carbohydrates that come from products, such as white bread, pastries and white rice, can lead to weight gain, heart disease and diabetes.
Whole Grains
Complex carbs from whole grains contain healthy fiber and fats, minerals, vitamins, enzymes and photochemicals. The outer layer of grain is the bran that provides the most fiber. Starch is found in the center of grain and provides energy. The reproductive kernel is full of the minerals, vitamins and unsaturated oils needed for cell growth. The more that the grain is processed, the more the nutrients are stripped away. The best sources of whole grains come from popcorn, brown rice, oats, millet, whole rye, quinoa and buckwheat.
Fruits
Citrus fruits are complex carbohydrates that provide a myriad of benefits including cancer and heart disease prevention. A diet high in complex carbs from fruit can lower blood pressure and reduce the risk of eye and digestive disorders. Fruit also can help to keep blood sugar levels even and reduce hunger pains. Good ways to get fruit carbs in a daily diet are to eat raw citrus fruits, such as oranges and grapefruits.
Vegetables
Half your plate at every meal should be filled with complex carbohydrates from vegetables, report Harvard doctors. Vegetables also provide a slew of important nutrients with many of the same benefits of fruit, including vitamins, minerals and fiber. The best sources of vegetables are dark green leafy vegetables, cooked tomatoes and veggies that are colorful, such as peppers, squash and sweet potatoes. Fibrous vegetables, such as broccoli, asparagus, mushrooms and cauliflower, are other good sources of complex carbohydrates.
Beans
Beans double as a complex carbohydrate and excellent source of lean protein, while being low-fat. Beans are rich in a variety of nutrients and antioxidants like potassium, folate, iron, copper, magnesium and phosphorous. Beans are free of saturated and trans fats and are naturally low in cholesterol. Some of the best sources of complex carbs come from dried beans, such as kidney beans, lentils, pinto beans, black-eyed peas, lima beans and soybeans.
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