Complex carbohydrates: the list of foods in 2020

Complex carbohydrates: the list of foods in 2020

Complex carbohydrates are the substances from which the body draws energy. There are many diets that are based on regulating carbohydrate intake. Let's talk about the products that contain them.

Complex carbohydrates
Source: UGC

Attention! The material is only introductory. The treatment described in this document should not be used without consulting a doctor.

Foods that contain complex carbohydrates: the list

Carbohydrates are organic substances made up of oxygen, hydrogen, and carbon. They are needed to enable the human body to receive energy for a full life, increase immunity, and are essential for brain functioning.

Simple carbohydrates and complex carbohydrates are singled out. The former quickly satiate the body by raising blood sugar levels. They are valuable for the health of the body, but they are advised to eat these carbohydrates at the beginning of the day. Then the body can regulate the amount of sugar more easily and it will not result in fat.

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Complex carbohydrates are processed for a long time by the human body and provide important nutrients and energy for a long time. There are several types of such carbohydrates:

  • Starch.

A substance produced by all plants. Once it enters the human body, it becomes glucose, which supplies the body with energy. Starch sources include potatoes, brown rice, as well as oatmeal and buckwheat, rye bread, and legumes such as peas, lentils, and soybeans.

  • Fiber.

These are dietary fibres that cannot be dissolved during the digestive process. In doing so, they have the ability to regulate blood cholesterol, improve gut microflora, and detoxify the body. Fiber occurs in the form of flesh or husks and skin. It is rich in legumes, cabbage, mushrooms and seeds.

  • Glycogen, or so-called animal starch.

Its body gets its glucose from leftovers and uses it as a reserve of energy. Glycogen is found in watermelons, raisins, figs, and iris.

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  • Pectin.

Soluble dietary fiber that can lower blood sugar and cholesterol levels.

They are rich in seaweed, berries (currants, cherries, raspberries), fruits like peaches, apples, pears, plums and apricots, and vegetables like beets and eggplant.

Complex carbohydrates
Source: UGC

Complex carbohydrates contain:

  • Many vegetables and some fruits.

Cabbage, green beans, sweet peppers, tomatoes, pomelo, zucchini, pomegranate, raspberries, cherries, and lemon have enough to feed the body.

  • Porridge.

Many cereals, with the exception of semolina, are sources of these carbohydrates. Porridge made from buckwheat, wheat, bulgur, and oats will provide the body with complex carbohydrates.

  • Greens.

Priceless stores of complex carbohydrates include spinach, lettuce, and various kinds of salad.

  • Legumes.

Nutty, lentils and peas with beans also have the right ingredients.

  • Fruit juices.

Properly prepared, without preservatives, dyes, and sweeteners, juices made of tomatoes, pineapple, orange, carrots and apples will provide the necessary supply of complex carbohydrates.

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Complex carbohydrates: products that will not contribute to gaining weight

Carbohydrates in foods come in various types. It is therefore important to have information on which types of foods contain healthy carbohydrates.

Complex carbohydrates
Source: UGC

The list of foods that have both complex carbohydrates and body-healthy ones reads like this:

  • Cotton.

The fibres of oat flakes provide vitality for long. Therefore, the product is recommended to be consumed in the morning by those who care for their shape. Moreover, flakes fit perfectly with fruits and berries, which also contain similar carbohydrates.

  • Vegetables.

Seasonal vegetables contain both complex carbohydrates and a whole vitamin-mineral complex that the body needs. Leaders among the vegetables recommended by nutritionists are zucchini and celery. The former are rich in vitamins and dietary fibres. They can reduce cholesterol. Celery, on the other hand, is rich in both fiber and minerals, which improves digestion.

  • Fruits and berries that are low in sugar.

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Fruit improves the body's metabolism thanks to fiber, pectins, and other beneficial substances. Apples, grapefruit, watermelon, strawberries and cranberries are a must-eat for anyone watching the figure.

  • Nuts and seeds.

Products that are recommended to be used between meals. Due to the fiber content, they can make you remove toxins and toxins from the body.

Complex carbohydrates in food when properly applied will provide long-term energy, boost the immunity and keep the figure slim.

Author: Anna Ivanovna Tikhomirova, Candidate of Medical Sciences

Reviewer: Candidate of Medical Sciences, Professor Ivan Georgievich Maksakov


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