If I had a dollar for every time I googled and send a client or a friend (Colleen Glowan☺) a list of complex carbs, I could have retired years ago. I’m apparently also a slow learner, in that it has taken me this long to compile my own list that’s a lot easier (and professional) to send off to those in needs. Continue reading to learn all about carbs. And discover foods rich in healthy (complex) carbs.
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Complex Carbohydrates: What They Are & Why You Should Eat Them
Carbohydrates, often referred to as “carbs,” are a type of sugar molecule. Fiber, sugar, and starches are all carbohydrates. Carbs are one of the three essential macronutrients, alongside proteins and fats.
When you consume carbohydrates, your body processes them into glucose, commonly known as blood sugar. This glucose serves as a vital energy source, fueling the cells, tissues, and organs throughout your body.
Two Types of Carbs: Simple and Complex
There are two types of carbohydrates: simple and complex. The main difference between simple carbs and complex carbs is their chemical structure. Complex carbs contain longer chains of sugar molecules than simple carbs. This means the body takes longer to breakdown and digest complex carbs than simple carbs.
Complex carbs are usually healthier than simple carbs. That’s why complex carbohydrates are known as “good carbs” and simple carbohydrates are known as “bad carbs.” But why should you eat complex carbs in lieu of simple carbs (if your body doesn’t have trouble digesting them)?
Simple Carbs
Both simple and complex carbs give your body energy. Simple carbohydrates provide short bursts of energy. This can be beneficial for athletes that need immediate energy.
Complex Carbs
As mentioned, complex carbohydrates take longer for your body to break down. Therefore, complex carbs are a longer-lasting energy source. Furthermore, complex carbs pack in more nutrients than simple carbs.
Complex carbs are higher in fiber, which is one of the reasons complex carbs take longer to digest. This also makes them more filling, which means they’re a good option for weight control.
Complex carbs are also ideal for people with type 2 diabetes because they help manage blood sugar spikes after meals.
Adding complex carbs to any diet will ensure you get proper nutrients and maintain a healthy gut biome.
Some other benefits of complex carbs include:
- Higher nutritional value than simple carbs
- Great for curbing cravings
- Greater feeling of fullness after meals
- Regulating bowel movements
- Managing cholesterol
- Improving gut microbiota
- Reducing glucose and blood sugar spikes
- Sustainable energy
Here’s the compilation you’ve all been waiting for: List of Healthy Complex Carbs!
Adding complex carbs to what you eat is a vital part of a nutritional diet and will help you develop a healthy relationship with food. Furthermore, it will ensure you get proper nutrients and maintain a healthy gut biome.
STARCHES
Starches are a very important complex carbohydrate. Starches are a good source of iron, fiber, B vitamins, and other minerals.
Starches also help us achieve satiety (feeling full after eating,) providing sustainable energy throughout the day.
In cooking, starch can be used as a healthy thickening ingredient, most often associated with cornstarch.
Wheat-based products, potatoes, oats, and cereals are good sources of starch. These types of starches are great for a hearty breakfast or an endearing side for any meal.
Since nearly all complex carbohydrates contain fiber of some kind, I wanted to outline a list of foods that contain starches, which you might want to play around with in your diet.
Healthy Starches:
- Oats
- Durum wheat
- Buckwheat
- Einkorn
- Cereals
- Sweet potatoes – one of my favorites.
- Bread
- Bulgur
- Emmer
- Kamut
- Pasta
- Rice
- Spelt
- Rye
WHOLE GRAINS
Whole grains are derived from cereals, grass-like plants, such as wheat and oats, and some non-grass plants, such as quinoa.
A whole grain is anything that contains all of the grain plant. Whole grains are not refined or stripped of any of its three parts (bran, germ, and endosperm).
Whole grains can help reduce your risk of heart disease, high blood pressure, and diabetes.
Healthy Whole Grains:
- Millet
- Bulgur
- Farro
- Oats
- Rice
- Quinoa
- Barley
- Kamut
- Sorghum
VEGETABLES
Raw vegetables contain higher fiber content, although they may be harder to digest for people with gut issues.
In terms of eating raw and cooked vegetables, I recommend incorporating both.
Cooked vegetables may allow for more bioavailable nutrients, which are easier to digest and absorb.
Healthy Vegetables:
- Spinach
- Lettuce
- Carrots
- Peas
- Mushrooms
- Squash/zucchini
- Alliums (onion, garlic, leeks)
- Asparagus
- Swiss chard
- Fennel
- Cauliflower
- Broccoli
- Peas
- Peppers
- Parsnip
- Beats
FRUITS
I know what you’re thinking, “fruit has a lot of sugar!” First, it’s natural sugar. Secondly, there are many benefits of incorporating moderate amounts of fruit into your diet. For example, fruits contain several minerals and vitamins, including vitamin A and vitamin C.
Fruit is also high in fiber and can serve as a good snack to help curb cravings if you feel hungry.
I often recommend you mix fruit with other macronutrients to help with absorption.
Healthy Fruits:
- Berries (raspberry, blueberry, blackberry, etc.)
- Bananas
- Apples
- Lemons
- Limes
- Pears
- Dragon fruit
- Pineapple
- Coconut
- Melons (watermelon, cantaloupe)
- Citrus (clementine, oranges)
- Avocado
- Currants
- Dates
- Jackfruit
- Grapes
- Guava
- Kiwi
- Kumquat
- Jujube
- Nectarine
BEANS AND LEGUMES
Beans and legumes are all-natural foods that are low in fat. They also contain several important nutrients, such as folate, iron, B vitamins, and zinc.
Beans are also a great source of fiber and protein–especially if you are on a vegetarian diet.
Healthy Beans / Legumes
- Black beans
- Fava beans
- White beans
- Kidney beans
- Green split peas
- Chickpeas
- Lentils
- Lupins
- Vetches
NUTS AND SEEDS
Nuts and seeds are considered the ultimate protein replacement for any vegetarian diet. Furthermore, nuts and seeds contain a good amount of fiber, magnesium, vitamin E, and healthy fats.
- Chia seeds
- Peanuts
- Pumpkin seeds
- Almonds
- Hazelnuts
- Walnuts
- Pistachios
- Pecans
- Brazil nuts
- Macadamia nuts
- Pine nuts
Schedule a Free Discovery Call
Get started on the road to a better, healthier you. Leave your name and phone number and Romi will reach out to you to schedule a free consultation.
By submitting this form you agree to be contacted via text/email/phone. Reply “stop” to opt-out at any time.
**Your privacy is important. Your information will not be shared. Read more about our privacy policy here.