The body needs carbohydrates for energy, but many people go for the wrong kind: plain ones. Complex carbohydrates are what you should make sure to consume regularly.
This food group includes foods such as beans, lentils, quinoa, brown rice and whole grain products (pasta, breads…). The following are others things you should know about them:
They are the "good" carbohydrates
Complex carbohydrates are considered "good" because are made up of a longer chain of sugars. This makes it take longer for the body to break them down. Generally, their glycemic load is lower, which means that they release small loads of sugar at a more constant rate, and for a longer time. Simple carbohydrates, on the other hand, cause harmful spikes and drops in sugar.
They tend to have more nutrients
Complex carbohydrate foods tend to have more vitamins, fiber, and minerals than simple carbohydrate foods. Whole grains, for example, provide more nutrients than processed grains. For this reason, it is recommended that at least half of the cereals in the diet be whole grain, such as wholemeal breads and pasta.
Reduce the risk of obesity
There is evidence that people who eat whole grains show a lower risk of obesity. Enjoy at least three servings of whole grains a day it also reduces the risk of diabetes, constipation, cholesterol, heart disease, stroke, and digestive and hormonal cancers.
Labels are your allies
It is important to check the labels of foods such as breads and pasta for whole grains and fewer sources of sugar. Take a look at the ingredient list to find out exactly what you are supplying to your body. If the first ingredient is whole wheat flour or whole oat flour, the product is likely to be a complex carbohydrate.