Complex Carbs

Complex carbs, a type of carbohydrate considered “good carbs,” should be included more in your diet.

Although the number of carbs in the diet should be limited, complex carbs are not the same as other carbs.

Complex carbs include whole grains, legumes, and starchy vegetables. They take longer to digest and provide essential vitamins, minerals, and fiber that are important for your health. There’s also no doubt that they don’t raise blood sugar as quickly as simple carbs do. And yes, they’re a more stable source of energy than simple carbohydrates, and they’re also super easy to add to your plate.

Complex carbohydrates are polysaccharides consisting of long chains of molecules. Examples of complex carbohydrates are starch (the main carbohydrate of plants), glycogen (the main source of muscle energy), as well as soluble and insoluble dietary fiber – cellulose, pectin, and so on.

It is believed that the consumption of complex carbohydrates is better than simple carbohydrates. But the problem arises when you need to differentiate between them because nutrition labels on foods don’t inform you whether the carb content is simple or complex.

This article lists healthy foods to include in complex carbs, commonly known as good carbs.

Common Complex Carbs List

The following complex carbohydrate diets are important for long-term health. They can help you control your blood sugar levels, maintain a healthy weight, and prevent future type 2 diabetes, and diet complications.

Breakfast Cereals (Oatmeal Based)

There can be no better option than breakfast cereals to start the day. You can take it with slim and double-toned milk. But always keep in mind the most important thing in your mind before taking cereals, do take the information about the nutrients given on the back of the pack. An ideal breakfast cereal should have three grams of fiber and no more than ten grams of sugar.

Brown rice

Brown rice is beneficial for health in many ways. This complex carbohydrate can prove beneficial in reducing the amount of sugar present in the blood. It can help you control diabetes by reducing the level of sugar present in the blood

Wheat flour

Complex carbohydrates are found in good amounts in wheat and wheat products. Along with this, fiber and some amount of protein are also found in them. That’s why you must include wheat flour bread and foods made from wheat in your diet, it is the main source of carbohydrates.


Oat Buckwheat Despite its name, it has nothing to do with wheat and does not contain gluten. Buckwheat is a nutritious food that contains carbohydrates, protein, and fiber. It contains more minerals and antioxidants than most grains.

Oats are also a good source of complex carbohydrates. You can consume oats in the morning for breakfast. It is also very helpful in reducing weight.

Green peas

Seasonal green peas are known to be a powerhouse of nutrition. It contains plenty of antioxidants, vitamins, and minerals. It is a good source of protein and fiber. Also is helpful in reducing the level of cholesterol. In addition, green peas also help in strengthening the immunity system.


Quinoa is also a complete diet, it contains proteins, carbohydrates, vitamins, and minerals. Also helps a lot in weight loss, after consuming it, the stomach remains full for a long time and does not feel hungry quickly, due to which you will avoid eating more food and your weight will not increase.

Sweet potato

Carbohydrates are found in abundance in sweet potatoes. Along with this, a good amount of vitamin B-6, iron, and vitamin D is also found in sweet potatoes, which are very beneficial for health. Sweet potatoes are mostly available in the winter season and are also very tasty to eat.


Bananas contain carbohydrates in the form of starch or sugar. Green bananas are high in starch which turns into natural sugars when the banana ripens. Plantains contain starch and pectin. Both support digestive health and feed beneficial gut bacteria.


The beetroot vegetable is high in carbohydrates containing sugar and fiber. It contains vitamins, minerals, powerful antioxidants, and plant compounds.

It is high in inorganic nitrates, which are converted into nitric oxide in the body. Nitric oxide helps in lowering blood pressure and reduces the risk of various diseases.


Chickpea, as it contains a good amount of fiber, is one of healthy carbohydrate foods. Contains plant-based protein. Eating this complex carbohydrate diet improves heart and digestive health.


Whole pulses like rajma (kidney beans), chickpeas, and labia (beans) are rich in carbohydrates and proteins, which are considered an ideal combination in a diet plan. These are necessary for body growth.


Porridge is also one of the best sources of complex carbohydrates, it is a main source of energy. Eating a bowl of oatmeal in the morning breakfast can keep you energetic throughout the day. To make the porridge more healthy, you can also add dry fruits to it.


Fruits like mango, apple, berries, guava, pomegranate, kiwi, etc. are rich in fiber and are also a source of complex carbohydrates. Such fruits must be included in your diet. Along with fiber, and carbohydrates, many vitamins and minerals are also found in these fruits.


Carbohydrates consist of three elements which are starch, fiber, and sugar. Sugar is a simple carb while starch and fiber are complex carbs.

Complex carbohydrates are considered good for the body, their glycemic index is also not high and along with fiber, other nutrients are also found in them. They are also beneficial in reducing weight and people who are very weak can increase their weight with the help of complex carbohydrates.

Fiber and starch make up the group of complex carbs. Fibers are good for your bowels and cholesterol. Fruits, vegetables, nuts, beans, and whole grains are excellent sources of fiber.

Choosing the right carbs for you takes patience and time. If you pay close attention to nutrition labels, you can make healthier and better choices that help keep you energized and protect you from any chronic diseases.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional