Complex Carbohydrates
Complex carbohydrates are not processed, they are very nutritious and an important part of a healthy diet.
▪ Rich in nutrition.
▪ High in fibre.
▪ Take longer to digest.
▪ Stabilize blood sugar.
▪ Help you feel full longer.
• Current British consumption of foods rich in complex carbohydrates is lower than recommended levels. Almost half of food energy should come from starch together with sugars which are naturally incorporated into some foods and milk.
• These recommendations could be met relatively easily due to the low cost, variety and availability of starchy foods.
• Complex carbohydrates raise blood sugar levels more slowly, the body can not convert them into energy as quickly as simple carbs.
• Dietary fiber has even more complex molecular structure, classified as eitherinsoluble or soluble. Most plant foods contain both types of fiber with varying proportions. Fiber is a mixture of substances, which cannot be digested in the small intestine by humans.
Mainly found in:
▪ Wholegrain breads
▪ Beans
▪ Brown and wild rice
▪ Pasta
▪ Potatoes
▪ Corn
▪ Oatmeal
▪ Cereals
▪ Lentils
▪ Noodles
▪ Yams
▪ Couscous
▪ Carrots
▪ Green vegetables
Popcorn Nutrition and Health Benefits
For great whole grain recipes visit the following website:
Everybody loves the smell of homemade bread. Try these amazing, yet easy bread recipes. Many of these recipes have been adapted to use whole grain flour.
How to Increase Complex Carb Intake
A good percentage of items in supermarkets have whole grain alternatives these days, so it is not that hard to make them a big part of your diet:
• Switch from white bread to whole meal / multigrain / low GI breads. You can also easily find high fibre white breads that are better for you.
• Make a habit of eating high fiber / low sugar cereals in the morning, oats being the best choice.
• Try and eat brown rice and whole meal pasta more than white rice and pasta.
• Increase your daily consumption of vegetables and fruits.
Glycemic Index and Complex Carbohydrates
GI is a measure of how much a certain food / carbohydrate increases blood glucose. Foods higher in complex carbs tend to have a lower GI and foods that are high in simple sugar content usually have high GI.
It helps to eat more of complex carb / low GI foods a couple of hours before the exercise. High GI / simple carb foods are not recommended before the exercise as they cause quick depletion of glycogen stores in muscles and liver.
In other words high GI carbs- sugars etc. will burn quickly and don’t give you very long lasting fuel, but are good for short bursts, low gi carbs -green vegetables, oatmeal etc. burn slowly and give you long lasting fuel.
But we cannot take GI as the only measure of whether a carbohydrate that we choose will help us lose fat or not, is because GI does not take into account the different ways in which the body handles complex carbohydrates from starches like brown rice or grains like oatmeal vs. a simple carbohydrate like an apple. In other words most foods classed as complex carbohydrate will have low GI values, but there are exceptions like certain fruits.
Return from Complex Carbohydrates to Glycemic Index home page
References:
Is dietary carbohydrate essential for human nutrition? – Westman 75 (5): 951 – American Journal of Clinical Nutrition.
Joint WHO/FAO expert consultation (1998), Carbohydrates in human nutrition, chapter 1. ISBN 92-5-104114-8.
DHHS and USDA, Dietary Guidelines for Americans 2005, Chapter 7 Carbohydrates.
Jennifer Murray , mar 22, 2008, proteins-carb-fats.suite101.com/ article.cfm/ carb_facts# ixzz0Sh4ws4UL.
Sarah White, Arkansas, diet.lovetoknow.com.
British Nutrition Foundation, ‘Starchy Foods in the Diet’ article : nutrition.org.uk.
