Complex carbohydrates, also known as "good carbs," are made up of sugar molecules, strung together in complex chains. Complex carbs can be found in whole foods like sweet potatoes, whole grains and beans. Upon entering the body, these carbohydrates are turned into glucose that is then used as energy. When compared to simple carbs, complex carbs pack more nutrients. Additionally, they're higher in fiber and digest more slowly. This slow digestion process is essential, as it helps keep you full for longer and provides your body with long-lasting energy. Because complex carbohydrates are more filling, they're often seen as an excellent option for weight control and ideal for individuals with Type 2 diabetes, as they can help manage blood sugar spikes after meals.
Foods that are naturally high in complex carbohydrates also provide vitamins, minerals and fiber that are important to your overall health. The majority of these good carbs come from naturally occurring sugars found in whole foods rather than processed ones.
Now that you know that complex carbs are an essential part of a healthy diet, you might be wondering which high-carb foods you should incorporate into your meals. While there are several nutrient-packed foods to choose from, here are a few of our favorites.
Whole grains are a healthy way of incorporating complex carbs into your diet and brown rice is one of the best options. Unlike white rice, brown rice is not processed, which means that it effectively retains essential nutrients like vitamins, minerals and antioxidants.
If you're looking for a healthy way to incorporate brown rice into your meal rotation, try out this Cinnamon Walnut Brown Rice Farina. A sweet take on traditional brown rice, it's easy to make and incredibly filling. Serve it up as a dessert or kid-approved breakfast dish. This recipe is made in just 15 minutes and uses our Bob's Red Mill Brown Rice Farina as a wholesome base. When combined with ingredients like cinnamon, walnuts and apple, this recipe is sure to win everyone's hearts.
Quinoa tops the chart as one of the most nutritious sources of complex carbs. High in protein and fiber, quinoa is a filling grain that works with your body to provide it with the right amount of energy. Plus, because of its high protein content, quinoa is a great grain to indulge in after a tough workout. A slow to digest source of carbs, eating quinoa helps ensure that your blood sugar levels do not rise too quickly.
One of the easiest ways to work quinoa into your diet is by replacing it in a recipe that usually uses white rice. Not sure where to start? These Quinoa Spring Rolls are the perfect way to enjoy quinoa while still indulging in your favorite foods. Plus, the elegant look of these rolls is sure to leave your guests impressed.
