Why is complex carbohydrates good for you

This leads to the post-sugar crash you may be familiar with, and feeling hungry again soon after. Complex carbohydrates take longer to break down since their molecular structure is larger. The best ones also have plenty of fiber, which moves slowly through the digestive tract. For example, a sweet potato is chock-full of vitamin A, fiber and antioxidants, whereas simple carbohydrates provide sugar but without the healthful nutrients. Foods rich in soluble fiber-the kind found in complex carbohydrates like apples and oatmeal-can help lower your LDL or "bad" cholesterol.

Eating grams of fiber per day can help with not only losing weight but also keeping it off long-term. The average American only eats about 15 grams of fiber per day. Complex carbohydrates can be a healthy part of every meal and snack. Pair them with protein and healthy fats for extra energy and satiety. Here are easy ways to incorporate them. If you are having potatoes at dinner, fill the rest of your plate with nonstarchy vegetables, like broccoli or Brussels sprouts, and protein.

A sliced apple or banana topped with peanut butter delivers healthy good-for-you carbs. Or think outside the box and grab beans. What Is a Complex Carbohydrate? That explains why you will feel full longer after eating a bowl of oatmeal compared to the same amount of calories of sugary candy.

Why do I need carbohydrates? When this process goes fast — as with simple sugars like sugar-sweetened beverages and high-calorie desserts — you're more likely to feel hungry again soon. For example, enjoy fruit instead of a soft drink and aim for whole grains instead of processed flours So when it comes to carbohydrates follow these recommendations: Limit foods that are high in processed, refined simple sugars provide calories but they have very little nutrition.

Get more complex carbohydrates and healthy nutrients by eating more fruits and vegetables. Last Reviewed: Apr 16, First Name required First Name Required. Last Name required Last Name Required. Email required Email Required.

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Eggland's Best. Nationally Supported by. Beans are also a cheap and easy substitute for animal protein. Per serving 1 cup, cooked or canned : calories, 1 g fat 0 g saturated , 41 g carbs, 1 g sugar, 2 mg sodium, 15 g fiber, 15 g protein.

Not only can the fiber in whole grains help you maintain a healthy weight; whole grains have also been shown to lower your risk of type 2 diabetes, stroke, and heart disease. Per serving 1 slice : 81 calories, 1 g fat 0 g saturated , 14 g carbs, 1 g sugar, mg sodium, 2 g fiber, 4 g protein.

Per serving 1 slice : 71 calories, 0 g fat 0 g saturated , 13 g carbs, 1 g sugar, mg sodium, 2 g fiber, 5 g protein. The fiber in whole-wheat pasta will help you stay full and satisfied, and a cup of cooked pasta is a great vehicle for other healthy foods like vegetables, olive oil, herb-packed pesto, and lean protein.

Per serving 1. Like quinoa and brown rice, this nutty grain has loads of heart-healthy benefits, including reduced risk of type 2 diabetes, stroke, and heart disease. Low in fat and high in protein and healthy carbs, lentils make for a cheap, filling alternative to meat in simple meals. One cup of lentils contains 18 grams of protein and 16 grams of fiber, so these inexpensive legumes are guaranteed to fill you up and keep you satisfied.

Per serving 1 cup, cooked : calories, 1 g fat, 40 g carbs, 4 g sugar, 4 mg sodium, 16 g fiber, 18 g protein. Per serving g : 81 calories, 0 g fat 0 g saturated , 14 g carbs, 6 g sugar, 5 mg sodium, 6 g fiber, 5 g protein. Weight Loss. United States. Type keyword s to search. Today's Top Stories. Taraji P. Accessible Beauty Products For All. DronG Getty Images. Getty Images.