Complex carbohydrates

Carbohydrates are made up of sugar molecules. When these sugar molecules are strung together in long and complex chains, the carbohydrates formed are known as complex carbohydrates.

Both simple and complex carbs are turned to glucose in the body to provide energy. This glucose is then used by cells and the brain for various functions. Unused glucose is stored as glycogen in the liver and muscles for further use.

In addition to glucose, complex carbs also contain some vitamins, minerals, and fiber. The fiber present in complex carbs make it’s digestion slow, making it more filling. Fiber is needed to promote regular bowel movements. It also helps to control blood cholesterol levels.

Fiber and starch are the two types of complex carbohydrates. Main sources of dietary fibers are whole grains, fruits, vegetables, beans, and nuts. Examples of high starch foods are cereal, rice, corn, oats, whole wheat breads, and peas.

Complex carbs that should to added to your diet are:

Fruits high in fiber: Some fiber rich fruits are apples, berries, and bananas.
Vegetables high in fiber: Some fiber rich vegetables are broccoli, leafy greens, and carrots.
Whole grains: Whole grains in addition to providing fiber, also provide potassium, magnesium, and selenium. Some whole grain options are whole grain wheat flour, multigrain flour, brown rice, quinoa, and buckwheat.
Beans: Apart from providing fiber, beans are also rich sources of folate, iron, and potassium.

Complex carbohydrates are beneficial in healthy weight loss, diabetes type 2, and cardiovascular problems.