Are Complex Carbs Good For Weightloss?
Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains. They are found in foods such as peas, beans, whole grains, and vegetables. Both simple and complex carbohydrates are turned to glucose (blood sugar) in the body and are used as energy.
Complex carbs are ideal for weight loss because they pack in more nutrients than simple carbs, are higher in fiber and digest more slowly. They are more filling, which means they’re a good option for weight control because it takes a lot of time before the body digests it. Most times, the body uses more calories to digest the fiber content as against the simple carbs, making the body to create a calorie deficit hence, weightloss. As sugars join together in chains, they become the complex carbohydrates known as starches and fiber. Complex carbs are also ideal for people with type 2 Diabetes because they help manage post-meal blood sugar spikes.
Carbs that we eat fall into three main categories: sugars, starches, and fiber. They can be simple or complex: The simple ones are sugars, while starches and fiber are complex carbohydrates. Sugars are the basic units used to build all carbohydrates. For nutrition, the three basic sugars you should know are glucose, fructose, and galactose. Glucose, the body’s main energy currency, is nutritionally the most important of these sugars. Fructose, the sweetest of the sugars, can be found in honey and fruit or in high-fructose corn syrup. Galactose is rarely found alone in nature but joins with glucose to make lactose.
These sugars combine, like links on a chain, to form larger sugars, the simplest of which are sucrose (glucose plus fructose), maltose (two glucoses), and lactose (glucose plus galactose). Sucrose is the “table sugar” in the 5-pound bags at the grocery store; brown sugar and powdered sugar are sucrose, too, but processed differently. Maltose is produced during alcohol fermentation, leading to malt liquors. Lactose is the sugar in milk; it makes up about 5 percent of milk’s weight.
Fiber and starch are the two types of complex carbohydrates. Fiber is especially important because it promotes bowel regularity and helps to control cholesterol.
EXAMPLES OF COMPLEX CARBS.
Foods High in Complex Carbs;
1. Whole grains like Oatmeal (old-fashioned or Steel Cut)
3. Brown rice/Local Unpolished rice
4. Sweet potatoes
8. Pumpkin/Butternut Squash
9.Dark Green unripe plantain
Fruits High in Complex Carbs;
- Apples, bananas, oranges, strawberries all have around 3 to 4 grams of fiber. (Eat the apple peels — that’s where the most fiber is!)
- Raspberries win the fiber race at 8 grams per cup.
- Exotic fruits are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9.
- Dark-colored vegetables. In general, the darker the color of the vegetable, the higher the fiber content. Carrots, beets, and broccoli are fiber-rich. Collard greens and Swiss chard have 4 grams of fiber per cup. Artichokes are among the highest-fiber veggies, at 10 grams for a medium-sized one.
- Potatoes. Russet, red, and sweet potatoes all have at least 3 grams of fiber in a medium-sized spud, if you eat the skin and all.