Complex carbohydrates or starch-starchy food as they are commonly referred to- are essentially foods in wholegrain form like brown rice, oats, muesli and wholegrain breads. These complex carbohydrates weight gain food are broken at a slower pace into glucose than simple carbohydrates providing energy gradually in the course of the day.
The complex weight gain carbohydrates are rich in fiber food which aids in digestion. Other benefits of foods rich in fiber is that they blood sugar levels, give you energy for longer periods and at even levels as well as satisfy longer after consuming your meal.
These complex carbohydrates can in refined processed foods or naturally in food. Here are examples of complex carbohydrates natural foods:
Barley, bananas, brown rice, beans, chickpeas, lentils, oats, nuts, potatoes, parsnips, root vegetables, wholegrain breads, wholegrain cereals, sweet corn, yam, wholemeal flour, wholemeal pasta and many others.
The second type of carbohydrates is from refined starches that include the following:
pizzas, white rice, white pasta, white flour, breakfast cereals processed with sugar as well as biscuits, pastries and cakes.
Natural complex carbohydrate are of benefit to the body as they provide long term good health as well as energy levels for longer periods and appetite control.
It is recommended that half of our needy needs should be derived from carbohydrates. Our daily diet should comprise of 47. 7 percent (or 203g) and 48.5 per cent or (275g) for women and men respectively.
For carbohydrates with refined sugars the amount should be minimal at only 11 percent in an adult daily diet. Children should not exceed 16 percent.