What is a complex CHO?

Complex carbohydrates (complex CHO or complex carbs) are long chains of sugars that take longer to digest and absorb than simple carbohydrates. They are found in whole grains, legumes, vegetables, and fruits.

Complex carbohydrates are composed of polysaccharides, which are made up of multiple monosaccharides (single sugars) linked together. The most common monosaccharides in complex carbohydrates are glucose, fructose, and galactose.

Complex carbohydrates are slowly broken down by the body into glucose, which is then used for energy. Because they are digested more slowly, complex carbohydrates cause a gradual rise in blood sugar levels, which can help to prevent insulin spikes and promote satiety.

Some examples of complex carbohydrates include:

* Whole grains: oats, brown rice, quinoa, whole wheat bread and pasta

* Legumes: beans, lentils, chickpeas

* Vegetables: starchy vegetables like potatoes, corn, and peas; non-starchy vegetables like broccoli, cauliflower, and spinach

* Fruits: whole fruits like apples, oranges, and bananas

Complex carbohydrates are an important part of a healthy diet and should be consumed on a daily basis. They provide essential nutrients like fiber, vitamins, and minerals, and can help to promote weight loss, reduce the risk of chronic diseases like heart disease and type 2 diabetes, and improve overall health.