Carbohydrate forms an integral part of a balanced diet, because it is the prime source of energy required by the human body. An ideal source of the energy for the body, they can readily be converted into glucose which can further be used by the body. However, a diet which is high in carbohydrates can disturb the balance of the blood sugar levels of the body which may result in fluctuations in energy which might leave a person tired and irritated. So, one should be really careful while consuming foods that are high in complex carbohydrates. Carbohydrates are broadly divided into two categories - simple and complex. Simple carbohydrates are molecules of sugar, whereas complex carbohydrates are the chain of the bonded molecules of sugar. Also known as starch, complex carbohydrates provide a steady supply of energy. The digestion of complex carbohydrates is a long process. It involves the breakdown of the chain of sugar molecules into individual sugars, for the absorption through the intestines. Complex carbohydrates are found in a wide variety of food, including fruits, vegetables, nuts, seeds and grains. Check out the list of the food sources of complex carbohydrate, given below.
What Are Complex Carbohydrates?
The chain of three or more molecules linked together form complex carbohydrates. These longer chains of sugar molecules known as starches are stored in the form of energy in plants. Eating these plants makes your body break down these carbohydrates and is further used by the body for energy requirements. The foods which contain complex carbohydrates include legumes, starchy vegetables like potatoes and corn, rice and grain products. Other vegetables such as green beans, broccoli and spinach contain less starch, though they contain more fiber. Complex carbohydrates are also the supplier of half of the cereals in the diet as its best sources are legumes, vegetables, breads, pasta and cereals.
Fruits form an integral part of diet as they are high in fiber, water content, vitamins and have zero fat. Those fruits that contain complex carbohydrates are apricots, oranges, plums, pears, grapefruits and prunes.
Vegetables are the stores of vitamins and minerals with most of them containing complex carbohydrates. Some of them are eggplants, white potatoes, sweet potatoes, peas, corn, beans, onions, yams, corn, broccoli, cauliflower, spinach, turnip greens, carrots, lettuce, celery, cucumbers, cabbage, artichokes and asparagus. Though most of the vegetables are rich in carbohydrates, the non-starchy ones are rich in dietary fiber which stabilizes the blood sugar levels and improves energy levels.
They form the common source of complex carbohydrates. The processed grains including white flour are nutritious choices which cannot be ignored. The high amounts of fiber in these whole grains are highly beneficial. The examples of grains that are rich in complex carbohydrates are wheat, barley, oats, corn and rye, and foods made out of them. Brown rice, quinoa and millet are also full of good nutrients and complex carbohydrates.
Legumes, often known by the name are the perfect sources of complex carbohydrates. A few examples include lentils, kidney beans, black beans, peas, garbanzo beans, soy beans and pinto beans.
Sources Of Complex Carbohydrates