2.13 Complex Carbohydrates
Complex carbohydrates can be high in calorie content just like simple carbohydrates. However, these are also high in fiber and digest much slower than simple carbohydrates, which is much better for health. This slow digestion helps to avoid spikes in blood sugar. The high fiber content helps to make you full more quickly, limiting the overall amount that you eat.
Complex carbohydrates are made up of a long chain of multiple glucose molecules strung together. The body has to go through a digestive process to break these molecules apart so that they can be used for energy.
Examples of complex carbohydrates include:
- Whole grains
- Brown rice
- Whole grain bread or whole grain pasta
- Oat meal
- Quinoa
- Potatoes
- Beans
- Legumes