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What Foods Are Rich in Complex Carbohydrates?

Carbohydrates are of two types: complex and simple. Complex carbohydrates are the healthier of the two as they take time to digest and release sugar slowly into the bloodstream. As these carbs are composed of longer and more complex chains of sugar molecules, they can keep you fuller for longer hours, curbing untimely hunger pangs. If you are looking for healthy carbs, opt for foods rich in complex carbs. Read on to learn about various foods rich in complex carbohydrates.

Foods Rich in Complex Carbohydrates

Here are some of the best complex carbohydrate foods you can include in your daily diet:

• Starchy Vegetables

Vegetables high in starch are healthy vegetables rich in complex carbs. The best vegetables in this category are potatoes, sweet potatoes, acorn squash, beetroot, butternut squash, and parsnips.

• Pulses

Pulses include lentils and beans. These are rich in complex carbohydrates, vitamins, minerals, and plant-based proteins. Lentils, chickpeas, peas, kidney beans, and black beans are the best foods in this category.

• Whole Grains

Whole grains comprise parts like germ, endosperm, and the bran. Together, they make a healthy source of complex carbs. The best whole grains to be consumed are brown rice, quinoa, oats, buckwheat, and millet.

• Fruits

Fruits are packed with fibres and other essential nutrients like vitamins and minerals. Fruits also contain many beneficial plant compounds. Therefore, fruits make a delicious source of complex carbohydrates. The best complex carb-rich fruits to add to your diet are strawberries, blueberries, apples, bananas, oranges, mangoes, and peaches.

FAQs

1. How much complex carb can you take per day?

It is best to take 225 grams to 325 grams of complex carbs per day. This quantity will amount to 900-1300 calories.

2. When should you consume complex carbs?

It is best to consume complex carbohydrates when you do not need instant energy from simple carbs. In other words, when you are involved in fewer activities, you should consume complex carbohydrates.

3. Can complex carbohydrates be digested easily?

The fibre and bran in complex carbs take time to get digested. These components are digested slowly, gradually releasing sugar into the bloodstream. This is a healthier type of carbohydrate, helping in diabetes management by preventing sudden sugar spikes.

Conclusion

In recent times, carbohydrates or carbs have developed a bad reputation. They are considered the main culprit behind a wide range of health issues. But the reality is that all carbs are not bad. Complex carbohydrates can become a part of any healthy diet. However, you must keep a tab on the portion sizes while opting for complex carbohydrates. By choosing your portion sizes and carbohydrates discerningly you can maximise the benefits and nutritional value of your diet containing complex carbs.

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Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or any linked materials are not intended and should not be considered or used as a substitute for medical advice, diagnosis, or treatment. Kindly contact your doctor before starting a new medicine or health regime.

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Published on May 05, 2025