{"id":3255,"date":"2019-01-24T07:23:37","date_gmt":"2019-01-24T07:23:37","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=3255"},"modified":"2021-03-24T14:01:21","modified_gmt":"2021-03-24T14:01:21","slug":"10-healthy-complex-carbs-foods-you-should-eat","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/10-healthy-complex-carbs-foods-you-should-eat\/","title":{"rendered":"10 Healthy Complex Carbs Foods you should Eat"},"content":{"rendered":"\n
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Simple carbs include things like white bread, table sugar, and some artificially sweetened drinks. These are refined products meaning most of their fiber content, vitamins, and minerals have been removed. That being the case, simple carbs can be useful as a small energy booster, but they often hold little to no nutritious value. <\/p>\n\n\n\n

This is what led to them sometimes being called \u201cempty calories.\u201d Pastries, carbonated drinks, hard candies, cakes, and bars of chocolate are also simple carbs and some of the most common types at that. Conversely, complex carbs are whole grains. These include corn, sweet potatoes, starchy vegetables, oatmeal, and brown rice. <\/p>\n\n\n\n

Complex carbs have higher vitamin, mineral, and fiber content. It still provides the energy you need, but it lets you use it up at a more uniform pace rather than giving you a sugar rush for a few minutes and then leaving you fatigued afterward. Complex sugars can also be good for those who are trying to lower their blood sugar levels.<\/p>\n\n\n\n

1. Oatmeal
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Oatmeal <\/a>is a classic grain. It\u2019s long been one of the staples of a healthy breakfast. Even back in the Wild West traveling cowboys and outlaws would rely on the nutritional value of oatmeal to keep them energized during all their gunslinging, prospecting, and bounty hunting. Oatmeal has extremely high fiber content which makes it ideal if you\u2019re trying to bypass constipation and make a bowel movement. <\/p>\n\n\n\n

It also lowers the cholesterol in your body which could make it a great home remedy for those suffering from high cholesterol levels. As if all that wasn\u2019t enough, oatmeal also provides a large number of calories meaning it\u2019ll keep you energized throughout the entire day as long as you eat a healthy serving at breakfast. <\/p>\n\n\n\n

You can even add in some other ingredients to make your oatmeal more healthy. The most common is using whole milk for oatmeal to increase the calcium content of the meal.<\/p>\n\n\n\n\n\n\n\n

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2. Quinoa
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Quinoa <\/a>is a great source of minerals. The body needs a wide array of minerals to function properly. If you don\u2019t get enough of these minerals, you could fall ill and not perform at your full potential. That said, it\u2019s hard getting every single mineral from the regular food you\u2019d buy at a fast food joint or school cafeteria. <\/p>\n\n\n\n

The best way to get your mineral quota is by including quinoa in all your homecooked meals. Quinoa is a great option because of the variety of minerals that it provides. You\u2019ll find copper, iron, folate, phosphorous, and magnesium in quinoa which should cover the majority of your mineral needs. <\/p>\n\n\n\n

In comparison to other plant-based foods, quinoa is actually really high in protein as well which makes it a perfect addition to most of your salads that might lack a high protein content. Remember that anything good can be bad without moderation so don\u2019t go overboard with your quinoa use and consult with a dietician if you\u2019re in doubt.<\/p>\n\n\n\n\n\n\n\n

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3. Air-popped Popcorn
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Ah, popcorn<\/a>, what more can you ask for. This puffy piece of corn has long been an icon in the world of movies, sports, and virtually every other form of entertainment you can imagine. It has been so prominent in the entertainment world that its emoji has even become an indicator of someone who is entertained by the current topic at hand. <\/p>\n\n\n\n

When you take out the sugar and butter, popcorn can actually be a very healthy snack for you. Popcorn is a grain which means it has a lot of fiber. This high fiber content will keep you full without dropping a million calories on you. <\/p>\n\n\n\n

If you want to take a few pounds off the scale results, having some air-popped popcorn could help you hit your weight goals. Avoid using butter, salt, sugar, caramel, and other unhealthy ingredients. Instead, you can substitute them with dried species, herbs, or cinnamon.<\/p>\n\n\n\n\n\n\n\n

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4. Whole-grain pasta
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You really can\u2019t beat whole-grain pasta <\/a>when it comes to complex carbs. They make for the perfect food when you need to refill your gas tank at lunch so to speak. Remember that we\u2019re talking about whole-grain pasta specifically, not just pasta in general. <\/p>\n\n\n\n

Refined pasta only holds a fraction of the nutritional value that whole-grain pasta brings to your table. Whole-grain pasta holds trace minerals, antioxidants, iron, and B-vitamins to ensure that you get everything you need to stay healthy and energized. The great thing about whole-grain pasta is that it provides a lot of energy but also ensures that you use that energy throughout the day at a slow and controlled pace. <\/p>\n\n\n\n

If you often find yourself getting sluggish toward the end of the day or resorting to snacks to keep yourself satiated, adding whole-grain pasta to your diet might just be the perfect solution for your needs.<\/p>\n\n\n\n\n\n\n\n

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5. Raspberries
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Raspberries <\/a>are one of the best berries, both in flavor and look. We don\u2019t have to tell you how delicious raspberries are. Their rich flavor makes it no surprise that these berries make their way into most recipes that you\u2019ll find online. From cobblers to steaks, you\u2019ll often find raspberries at the ingredient list of any delicious meal. <\/p>\n\n\n\n

Raspberries have also been a top pick for smoothies. Green smoothies are healthy since they contain a mix of spinach, lettuce, cabbage, and other great vegetables. That said, they usually taste awful, so adding some raspberries to the mix will not only make it more healthy but also help you tolerate it by adding some sweetness to the taste. Raspberries are a powerful antioxidant that also has high levels of vitamins and minerals. <\/p>\n\n\n\n

As if all that wasn\u2019t enough, raspberries can even serve as a great preventative measure against various types of cancer. This was concluded in a study conducted on animals and published in the Cancer Prevention Research medical journal.<\/p>\n\n\n\n\n\n\n\n

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6. Kiwi
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Kiwi<\/a> is an underappreciated fruit that has long been waiting to offer its health benefits to all who consume it. When you think of vitamin C, the first fruit that comes to mind is orange. Some might also have the image of a lemon pop into their head. That said, the kiwi actually has higher levels of vitamin C than oranges. <\/p>\n\n\n\n

The firm flesh of the kiwifruit is likely why it has become a top choice for appetizers and salads alike. Kiwis are absolutely delicious. You really can\u2019t blame everyone in New Zealand for loving this small flavor grenade that nature has provided to mankind. Much like other fruits, you\u2019ll find that the nutrients in kiwi are definitely up to par. <\/p>\n\n\n\n

The amount of minerals and vitamins you can get in a single serving of kiwi is truly amazing. If you need to get enough minerals and vitamins but don\u2019t have the time to eat a full meal, have some snacks of kiwi to keep yourself healthy.<\/p>\n\n\n\n\n\n\n\n

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7. Blueberries
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Blueberries <\/a>are another great berry that can bring a myriad of health benefits. Blueberries have been a top choice in many recipes. From blueberry muffins to cobblers and oatmeal. Blueberries have a very distinct sweet taste that helps provide contrast in otherwise monotonous recipes such as cheesecakes. <\/p>\n\n\n\n

These berries don\u2019t just taste good, they also keep you healthy. Blueberries reduce the risk of developing heart disease later in life. The level of antioxidants in blueberries is also truly amazing. If you want to get even more bang for your buck, we suggest that you mix raspberries and blueberries in your recipes. <\/p>\n\n\n\n

The two berries make for a good union not only in taste but also in health benefits. Blueberries can also be used to add more health factors to relatively unhealthy snacks. For instance, ice cream is packed with refined sugar, a simple carb, so adding some blueberries to it \u2014 a complex carb \u2014 could help offset the drawbacks of eating the ice cream itself.<\/p>\n\n\n\n\n\n\n\n

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8. Pomegranate
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Pomegranate <\/a>is one of those niche fruits that you either hate or love. That said, even if you\u2019re not exactly a fan of the taste, you should still consider adding it into your diet for the benefits that it brings. Pomegranate can significantly reduce the risk of developing prostate cancer later in life. <\/p>\n\n\n\n

This is based on a small study that was published in the Clinical Cancer Research medical journal. While the study was admittedly small, the results were very promising. If you want to get the full fiber content of pomegranate, eat the fruits raw instead of turning them into a juice. You\u2019ll also find high levels of vitamins C and K in pomegranate, along with various minerals like potassium that\u2019ll keep your heart healthy. <\/p>\n\n\n\n

Remember, there are some things we want to eat, and some things we need to eat, pomegranate is the latter so you should really tolerate the taste even if you don\u2019t like it just for the sake of staying healthy.<\/p>\n\n\n\n\n\n\n\n

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9. Chickpeas<\/h3>\n\n\n\n

As part of the legume family, chickpeas <\/a>are one of the oldest commercial crops in agriculture. Hailing from the Middle-East, garbanzo beans are a staple ingredient in hummus recipes and an excellent source of plant-based protein. <\/p>\n\n\n\n

Chickpeas come packed with fiber and slow-burning carbohydrates that provide a sustained release of energy throughout the day. The complex carbs found in chickpeas stabilize blood sugar levels, preventing the dreaded “afternoon carb crash” that comes after eating quick-digesting carbs such as sugar and flour. <\/p>\n\n\n\n

Chickpeas have an earthy and nutty flavor profile that makes them an excellent addition to a variety of dishes. Sprinkle them on salads, add them to tortillas. Every cup of chickpeas contains 45-grams of carbohydrate, that’s around 30-percent of the daily recommended allowance for adults.<\/p>\n\n\n\n

Before cooking your chickpeas, it’s crucial to soak them for a few hours in warm water. This strategy makes it easy to peel the shells from the peas.<\/p>\n\n\n\n\n\n\n\n

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10. Sweet Potatoes<\/h3>\n\n\n\n

White potatoes <\/a>are an excellent carbohydrate for fueling your body. However, sweet potatoes are also another tuber to include in your list of complex carbs. Sweet potatoes are as delicious as their name suggests. These purple-pink potatoes have fewer carbs per serving than white potatoes, but they make up for it with additional fiber and other nutrients. <\/p>\n\n\n\n

Sweet potatoes digest slower than white potatoes, making them the ideal complex carb in the tuber family. Roast sweet potatoes in the oven and serve with grass-fed butter. This meal tastes fantastic as a side or a mina, and you can stuff the sweet potatoes with any filling you would use in stuffed baked white potatoes.<\/p>\n\n\n\n

Every serving of sweet potatoes contains 25-carbs and 4-grams of fiber that helps to sweep your digestive system clean of any undigested food. We enjoy slicing sweet potatoes thin, drizzling the chips with coconut oil, and then baking them in the oven until crispy.<\/p>\n\n\n\n\n\n\n\n

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11. Butternut Squash<\/h3>\n\n\n\n

Another favorite vegetable in our diet, the butternut squash<\/a>, comes packed with plenty of complex carbohydrates. The versatile vegetable tastes fantastic when poured into a soup, and roasted butternut squash is an excellent side to add to any main meal. <\/p>\n\n\n\n

We enjoy some steaming hot butternut soup in the wintertime \u2013 it’s a nutritious and healthy way to consume plenty of complex carbs in a meal. Preheat your oven to 375F, and cut the butternut in half, lengthways. Scoop out the seeds and discard them into the trash. Drizzle the squash with olive oil and sprinkle with black pepper and crushed sea salt. Roast in the oven for 45-minutes until tender, then scoop out the flesh from the shell and add to the food processor. <\/p>\n\n\n\n

Blend on high until you achieve a soup. You can add some coconut milk to change the consistency of the soup to your preferred thickness. Keep leftovers in the fridge for three days before discarding.<\/p>\n\n\n\n\n\n\n\n

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12. Black Beans<\/h3>\n\n\n\n

These beans are another excellent source of complex carbohydrates. Every cup of black beans<\/a> contains 41-grams of complex carbs that provide you with slow-burning energy throughout the day. Mix black beans into a salad, toss them in your enchiladas recipe, or use them in tacos. Black beans are a highly versatile ingredient in cooking, and they complement a wide variety of dishes.<\/p>\n\n\n\n

The FDA recommends that Americans consume between 25 and 35-grams of fiber every day to maintain optimal digestive health. Along with plenty of complex carbs, black beans also contain a significant amount of fiber. One cup of black beans contains as much as 15-grams of soluble fiber, essential for maintaining digestive health. <\/p>\n\n\n\n

Black beans also help reduce harmful LDL cholesterol levels while assisting the body with managing blood sugar levels. The potassium found in a serving of black beans is a vital nutrient in regulating blood pressure as well.<\/p>\n\n\n\n\n\n\n\n

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13. Lentils<\/h3>\n\n\n\n

While many people know about the benefit of chickpeas, few realize the nutritional potential of lentils<\/a>. Lentils are possibly the healthiest legume available. Each serving of lentils contains 40-grams of complex carbs and 15-grams of soluble fiber. We’ve discussed the importance of maintaining your fiber intake, and one cup of lentils provides over 30-percent of your daily requirement. <\/p>\n\n\n\n

The United Nations issued lentils with the coveted “food of the year,” due to the combination of complex carbs, soluble fiber, plant-based protein, vitamins, and minerals found in the legumes. Lentils also contain significant amounts of polyphenols. These plant-based antioxidants play a vital role in clearing the bloodstream of free radicals, the harmful particles that cause cell death through a process known as cell oxidation.<\/p>\n\n\n\n

These tiny, round legumes come in a variety of colors, from green to tan, black, and red. The polyphenols found in lentils improve cardiovascular health while helping the body regulate blood sugar levels.<\/p>\n\n\n\n\n\n\n\n

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14. Kimchi<\/h3>\n\n\n\n

This Korean dish is gaining popularity in the media as a superfood. Chefs make Kimchi <\/a>by fermenting cabbage, ginger, carrots, and other spices. The fermentation process produces beneficial bacteria which are excellent for the health of your gut. <\/p>\n\n\n\n

The trillions of biomes living in your digestive system are responsible for a variety of biological functions \u2013 from digestion to maintain stable levels of mood. When the biomes experience an imbalance between good and bad bacteria, it can result in diminished immune response and dysfunctional assimilation of nutrients. <\/p>\n\n\n\n

Eating fermented carbohydrates like Kimchi and sauerkraut help to improve the health of the digestive system, keeping your biomes in tip-top condition. <\/p>\n\n\n\n

While Kimchi may not have the same volume of carbs per serving as a starch like potatoes, it still provides the body with a source of soluble fiber that’s excellent for maintaining the optimal health of the digestive system. Add a serving of Kimchi to your daily diet to benefit from the beneficial bacteria in the fermentation process.<\/p>\n\n\n\n\n\n\n\r\n

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