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List of Complex Sugars

author image Skyler White
Skyler White is an avid writer and anthropologist who has written for numerous publications. As a writing professional since 2005, White's areas of interests include lifestyle, business, medicine, forensics, animals and green living. She has a Bachelor of Arts in anthropology from San Francisco State University and a Master of Science in forensic science from Pace University.
List of Complex Sugars
Whole grain wheat is a complex carbohydrate.

Unlike simple sugars, complex carbohydrates, also known as complex sugars, require more work to metabolize. Simple sugars quickly absorb into the bloodstream providing a quick rush of energy, according to Kids Health. Complex carbohydrates, however, take longer to digest and generally accompany a variety of vitamins and minerals. There are several complex sugars that you can eat to benefit your health.

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Sliced white bread
Sliced white bread Photo Credit: DaveBolton/iStock/Getty Images

According to the Academy of Nutrition and Dietetics whole grains which are a complex carbohydrate provide the vitamins, nutrients and minerals needed to keep your family healthy and strong. They also contain dietary fiber, which may help reduce your risk of heart disease, cancer, diabetes and other health complications . Simple sugars in one slice of white bread, for example, only contain 0.6 g of fiber, whereas the complex carbohydrates in one slice of wheat bread have 1.9 g of fiber. Whole grains retain the bran and germ that milled items no longer have.


Dried lentils in small bowl
Dried lentils in small bowl Photo Credit: Oxana Denezhkina/iStock/Getty Images

Legumes are part of the “starchy” food group that contains complex carbohydrates. String beans, navy beans and black beans, for example, contain complex carbohydrates as well as ample amount of protein, according to Audrey Ensminger in the book “Foods and Nutrition Encyclopedia.” MedlinePlus recommends eating lentils and dried peas to increase complex carbohydrate intake and healthy nutrients.

Whole Wheat Pasta

Whole wheat pasta with tomato sauce
Whole wheat pasta with tomato sauce Photo Credit: dulezidar/iStock/Getty Images

Whole wheat pasta is an excellent source of complex carbohydrates. Since it is made using unrefined wheat, it retains much of its nutritional value, including phytic acid, phenolic acid and ferulic acid, which are present in the bran of the wheat, according to the book "Functional Foods," by G. Mazza. Subtituting whole wheat pasta for milled pasta varieties also provides essential amounts of fiber.

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