What are Complex Carbohydrates?

Carbohydrates provide energy to the body for various functions. The body converts the carbohydrates in glucose which acts as a fuel for the body.

Simple carbohydrates are sugar that quickly gets digested into glucose causing blood sugar rise rapidly. Consuming too much simple carbohydrates can cause diabetes and weight gain. Foods such as white sugar, honey, baked foods, soda, fruit juice, etc. contain simple sugar,

Complex carbohydrates are healthier than simple carbohydrates and should be added to the diet.

Definition of Complex Carbohydrates

Complex carbohydrates contain vitamin, minerals and fiber along with sugar so they are healthy for the body. Body takes more time to convert complex carbohydrates into glucose due to which it doesn’t cause blood sugar spike.

Fiber and starch are complex carbohydrates that take more time to digest and increases blood sugar gradually.

Complex carbohydrates provide nourishment to the body so you should consume more of it and should limit the intake simple carbohydrates.

What are the benefits of Complex Carbohydrates?

· They provide fuel to the body for longer.

· Complex carbohydrates are filling, provide satiety and help manage weight.

· Consuming complex carbohydrates post workout can help in muscle recovery and growth.

· Complex carbohydrates are good for brain health and can prevent dementia and Alzheimer’s disease.

· Complex carbohydrates can help in blood sugar management.

· Fiber in complex carbohydrates can help improve bowel movement.

· Complex carbohydrates is good for heart and can help lower the cholesterol levels due to the fiber present in it.

What are the Complex Carbohydrates Foods?

The following are the food sources of complex carbohydrates.

· Whole Grains – Oats, Quinoa, Millets, Brown Rice

· Pulses- Kidney beans, Black Beans, Lentils, Peas

· Starchy Vegetables- Beets, Corn, Potatoes, Pumpkin

· Fruits- Apples, Oranges, Bananas, Strawberries,

· Nuts and Seeds- Almonds, Cashews, Quinoa, Walnuts