Complex Carbohydrate Examples

Complex carbohydrates are a kind of carbohydrates which contain sugars, also known as starch. Their molecules are strung together to form more complex chains. These long chains of sugar molecules let the body to break down the carbs more slowly. This, in turn, helps the body to maintain a lasting source of sustained energy. And this is what the body requires to prevent the occurrences of a number of medical conditions. Simple carbohydrates, on the other hand, contain sugar which undergo a rapid break down process, which provide a quick and limited burst of energy. These carbohydrates, must be avoided in a pre diabetic diet. They lead to food cravings and weight gain in most people. While, complex carbohydrates consist of high fiber foods, which not only provide long-lasting energy but also help feeling full, long after we've had our meals.

Foods Rich in Complex Carbohydrate

Asparagus	Broccoli
Bagel	Brussels
Carrots	Buckwheat
Celery	Cabbage
Dill pickles	Cucumber
Lentils	Eggplant
Low fat yogurt	Garbanzo beans
Okra	Granary bread
Oranges	Macaroni
Pitta bread	Pinto beans
Potatoes	Porridge oats
Whole grain cereals	Yams
Wild rice	Zucchini
All bran	Bananas
Almonds	Black beans
Apples	Cassava
Apricots	Dried Coleslaw
Collard greens	Grapefruit
Corn	Kidney beans
Dry beans	Museli
Flax seeds	Oat bran cereal
Grapefruit	Oatcakes
Lettuce	Onions
Multi-grain bread	Peppers, sweet
Navy beans	Root vegetables
Pistachio nuts	Shredded wheat
Pumpkin seeds	Skim milk
Radishes	Sunflower seeds
Ryvita crispbread	Sweet potato
Soybeans	Tomato
Spaghetti	Turnip greens
Summer water	Walnuts
Winter squash	Cress
Whole meal bread	Wheetabix

Benefits
As aforesaid, complex carbohydrates consist of foods which are high in fiber. This is the reason why, people inculcating these carbohydrates in their daily diet have minimal complaints regarding digestion disorders. Also, these carbohydrates provide aid in stabilizing the blood sugar levels and maintain energy at an even level. The fact that these carbohydrates help us in being full for a longer time advocates their quality to prevent weight gain. Simply because, if you feel full for a longer time, until your main meal time, then you will not feel the need to binge on fast foods or any other unhealthy snack. Foods abundant in complex carbohydrates are known to be more nutritious than those having simple carbohydrates. So, these foods not only help in weight management, but also provide the body with a good amount of nutrition as well.

So that does it for some popular examples of complex carbohydrates. It is recommended that about 45-65% of the daily calories must be consumed as these carbohydrate types, thereby making them a major part of the diet. After all, they provide us energy to keep us going all day, and that too, without any worry of putting on extra weight.