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Healthy Diet Plans >>
Healthy Weight Control >>
Sugar and Other Carbohydrates >>
Complex Carbohydrates |
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Carbohydrate Diet Plan For Low Carb Diet And Healthy NutritionWhat are complex carbohydrates? Our diets contain two types of carbohydrates – simple and complex.
We get our carbohydrates from many kinds of foods such as cereals, grains, legumes, fruits, vegetables and dairy products. All these are broken down to form glucose. These are molecules of sugar, which are used to give energy to the body.
The three types of ‘carbs’ and glucose are monosacharides, disaccharides and polysaccharides. The first two are the simple carbohydrates, and the last is a complex carbohydrate.
Simple carbohydrates are usually found in processed and refined foods such as cakes, cookies, white breads, candy and sugary beverages. They are quickly digested and absorbed into the blood leading to a quick rise in sugar levels in the blood.
Complex carbohydrates on the other hand are found in whole grains, vegetables and fruits.
The body takes longer to digest them, and their energy is released more slowly but steadily into the blood stream.
Why Complex Carbohydrates Are Good For You ?The main function of carbohydrates is to supply your body with energy, which helps in all physical and day-to-day activities. They also help maintain a strong and healthy heart.
But there are many reasons why you should increase complex carbohydrates in your diet.
Complex carbohydrates help in better weight management. They often contain lower calories than foods with simple carbohydrates. They also take longer to digest and assimilate by the body. Thus they make you feel fuller and more satisfied for a longer time. This means your cravings to eat will be less.
Foods with complex carbohydrates take longer to digest. They release glucose more slowly and steadily into the blood.
Unlike simple carbohydrates, there is no sudden spike in blood sugar levels, followed by a sudden decrease, which play havoc with the metabolic system, and is especially risky for diabetics. Complex carbohydrates help maintain steady energy levels for a longer term in the body.
Complex carbohydrates contain more fiber. This not only makes you feel fuller, it also prevents constipation. Fiber is also heart and kidney friendly as it acts as a sponge by mopping and excreting cholesterol and toxins from the body.
Foods which contain complex carbohydrates are also more nutritious. Complex carbohydrates are found in fruits, vegetables and whole grains, which also have other nutritional values such as vitamins, minerals, anti-oxidants and phyto-chemicals. These are rarely found in foods like cakes, cookies and candy which have simple carbohydrates.
Foods which contain complex carbohydrates: It is better to include more complex carbohydrates into your diet. Foods which contain complex carbohydrates would be barley, bran, maize, oatmeal, cornmeal, wheat germ, brown rice, macaroni, pasta, spaghetti, brown breads, whole meal breads, pita breads, granary breads, potatoes, muesli, peas, lentils and beans.
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