Steel-cut oats or quinoa porridge with pumpkin seeds, nuts and cinnamon. Plain Greek yogurt with sliced banana or pomegranate seeds (in season) and 1/3 cup of a low-sugar, crunchy bran cereal. Unsweetened shredded wheat cereal with cinnamon, milk and strawberries.
Nutrient-dense complex carbs that are part of a healthy, balanced diet include: Whole wheat breads, pastas, and flour. Brown and wild rices. Barley. Quinoa. Potatoes. Corn. Legumes, such as black beans, chickpeas, lentils, and others.
Examples of Complex Carbs Whole grains such as brown rice, wild rice, oatmeal, whole-grain (rather than pearled) barley, bulgur (which is made from cracked wheat), and farro. Grain-like foods such as quinoa (a seed) and buckwheat (a grass) Starchy vegetables including potatoes , sweet potatoes , and corn .
Complex carbohydrates are found in foods such as peas, beans, whole grains , and vegetables. Both simple and complex carbohydrates are turned to glucose (blood sugar) in the body and are used as energy.
Crackers and peanut butter : a few whole wheat crackers and spread on some all-natural peanut butter for a mix of complex carbs and protein with tryptophan. A bowl of cereal: the milk contains tryptophan and the whole-grain cereal adds the complementary complex carbs .
Whole grains are the best source of carbohydrates because they provide energy plus vitamins, minerals and fiber. Eating whole grains as often as possible instead of highly refined grains, like white flour and white rice, can help reduce the risk of heart disease and diabetes and keep the digestive system healthy.
By contrast, a banana has a complex structure made up of water, fat, protein, fiber and myriad other molecules, as well as carbohydrates in the form of simple sugars and starches. This complex structure is called a food matrix.
14 Foods to Avoid (Or Limit) on a Low- Carb Diet Bread and grains. Bread is a staple food in many cultures. Some fruit. A high intake of fruits and vegetables has consistently been linked to a lower risk of cancer and heart disease ( 5 , 6 , 7 ). Starchy vegetables. Most diets allow an unlimited intake of low-starch vegetables. Pasta. Cereal. Beer. Sweetened yogurt. Juice.
Complex carbohydrates are also known as oligosaccharides and polysaccharides. Some examples of complex carbohydrates are starches and dietary fiber . Starches consist primarily of long, interlocking chains of glucose or fructose units.
Here’s a sampling of fruits and vegetables that contain complex carbohydrates : Potatoes. Tomatoes. Onions. Okra. Dill pickles. Carrots. Yams. Strawberries.
The carbohydrates in avocados are naturally occurring and a 50g. serving of fresh avocado contains 4 grams of Total Carbohydrate and is a good source of fiber.
For optimal health, choose complex carbohydrates found in whole foods, as they’re high in fiber. Examples include beans, oatmeal, 100 percent whole-wheat bread, quinoa, barley, potatoes, and sweet potatoes. These foods are also naturally rich in vitamins, minerals, and phytochemicals.
Milk and milk products contain lactose, which is a type of simple carbohydrate . These foods do not contain fiber but are rich in protein, calcium, and vitamin D. Simple carbohydrates to avoid are typically in processed foods or those with added sugar.
Be sure to include the following complex carbohydrates as a regular part of your diet: Whole grains . Whole grains are good sources of fiber, as well as potassium, magnesium, and selenium. Fiber-rich fruits. Some of these are apples, berries, and bananas. Fiber-rich vegetables. Beans.
Complex carbohydrates: These are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice . As with simple sugars, some complex carbohydrate foods are better choices than others.