Complex Carbohydrates
Fuel Your Body and Supercharge Your Health with the Power of Nutrient-Rich Whole Grains and Fibre
Complex carbohydrates, aka complex carbs, can be found in whole plant foods such as whole grains, vegetables, fruits, legumes and nuts. These whole foods are high in fibre, water, and nutrients and low in calories.
These healthy carbohydrates are digested slowly because of the fibre content. After these complex carbs are digested, they are broken down into simple sugars. This slow digestive process causes the sugar to enter your bloodstream at a rate of a few calories at a time. As a result, you feel fuller for longer and have longer-lasting energy throughout the day.
Be aware that overcooking breaks down complex carbohydrates into simple sugars much quicker. Steamed vegetables and quick stir-fries are better options.
Complex carbohydrates should make up a significant portion of our diet because they can provide the bulk of the body's nutrients.
Tips for eating complex carbohydrates
Fruit and vegetables
Add a colourful variety of fruits and vegetables to your diet to increase your intake of complex carbohydrates and provide essential vitamins and minerals.
At mealtime, don't treat vegetables as a side dish. Instead, make them the main staple of your meal. More than half of your plate should include a wide variety of vegetables. The rest of your plate should be protein foods and healthy fats.
Instead of having a piece of cake, try having a bowl of fruit with some natural yoghurt for dessert.
Have a piece of fruit as a snack in between meals. Try and choose fresh fruit and vegetables instead of canned fruit and vegetables. For us, fresh is best. But if fresh fruit or vegetables aren't readily available, then canned or frozen fruit and vegetables are other options.
Choose whole grains
Opt for whole-grain bread, pasta, and rice instead of refined grains. Whole grains contain more fibre and nutrients, making them a healthier choice.
Include legumes
Legumes like lentils, chickpeas, and beans are excellent sources of complex carbohydrates. They are also high in fibre and protein, making them a nutritious addition to your meals.
Eat a variety of potatoes
When eaten as part of a balanced diet, all potatoes provide a variety of nutrients. They help keep you satisfied and add to the deliciousness of any meal.
We eat a combination of regular potatoes and sweet potatoes and prefer to bake our potatoes with garlic and herbs instead of frying them.
Check out this sweet potatoes vs potatoes infographic from Precision Nutrition to learn more about white and sweet potatoes and why they should both be included as part of a healthy diet.
Avoid processed foods
Processed foods often contain refined carbohydrates, which are stripped of their fibre and nutrients. Opt for whole, unprocessed foods to ensure you're getting the most out of your complex carbohydrate intake.
Balance your meals
Pair complex carbohydrates with lean proteins and healthy fats to create a balanced meal. This combination will help stabilise your blood sugar levels and keep you feeling satisfied for longer.
Breakfast
Choose whole-grain cereals, muesli or oats instead of refined sugary cereals for breakfast.
Experiment with different grains
Don't limit yourself to just wheat-based products. Explore other grains like quinoa, barley, and bulgur to add variety to your complex carbohydrate intake.
Stay hydrated
Drinking enough water is essential for proper digestion and absorption of complex carbohydrates. Aim to drink at least 8 cups of water daily to support your overall health.
Plan your meals
Planning your meals in advance can help ensure you're incorporating complex carbohydrates into your diet. Include a variety of whole grains, legumes, and vegetables in your meal plans to meet your nutritional needs.
For more information on carbohydrates, click to view an article from Precision Nutrition - All about carbohydrates.