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Good Sources of Complex Carbohydrates

According to the National Institutes of Health, carbohydrates should account for 40 to 60 percent of a person's diet. Preferably, these carbohydrate choices should be complex carbs instead of simple carbohydrates. Complex carbohydrates consist of three or more sugars which form a starch. Starches provide the body with sustained source of energy. Best sources of complex carbohydrates are whole grains, starchy vegetables, and legumes.

  1. Whole Grains

    • Whole wheat bread and oatmeal are obvious choices, but there is whole world of whole grains which has been snuffed out by the dietary white-out of refined flour and sugar. Barley, quinoa, millet and wheat berries are great substitutes. Though barley normally comes in a soup, it can be added to a hot cereal mixture consisting of barley, steal cut oats, millet and flaxseeds. Wheat berries make a great cold salad seasoned with curry, with the addition of golden raisins, red onion and zucchini. Quinoa is a grain native to South America. Quinoa pilaf is a tasty alternative to regular pilaf made with rice. It pairs deliciously with grilled fish and chicken.

    Legumes

    • Legumes refer to peas, chickpeas, lentils and beans. According to the Mayo Clinic, legumes are high in folate, potassium and iron and contain beneficial fats along with both soluble and insoluble fiber. Due to their protein content legumes also make an excellent meat substitute. For those worried about gas caused by eating too many beans, the Mayo Clinic provides directions for a gas-free soak: boil 10 cups of water and add one pound of beans. Boil the beans for 2 to 3 minutes. Remove from heat and set aside. Let the beans soak overnight at room temperature. This will help dissolve 75 to 90 percent of the sugars that cause the gas.

    Starchy Vegetables

    • Corn and potatoes are the most commonly eaten starchy vegetables. Healthier alternatives include sweet potatoes, winter squash, acorn squash, pumpkin and butternut squash. The yellow/orange color of these vegetables is an indication of their high vitamin A content. Instead of white flour spaghetti, try some spaghetti squash for dinner. Cooking a spaghetti squash is easy. Pierce the squash all over and bake for 1 hour at 375 degrees F. Cut open and remove seeds with pulp. Seperate strands with fork. Top with favorite pasta sauce.

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