What Are Complex Carbohydrates?

Glycemic Index and Complex Carbs:

GI is a measure of how much a certain food / carbohydrate increases blood glucose. Foods higher in complex carbs tend to have a lower GI and foods that are high in simple sugar content usually have high GI.

It helps to eat more of complex carb / low GI foods a couple of hours before the exercise. In other words high GI carbs- sugars etc. will burn quickly and don't give you very long lasting fuel, but are good for short bursts, low gi carbs -green vegetables, oatmeal etc. burn slowly and give you long lasting fuel.

But we cannot take GI as the only measure of whether a carbohydrate that we choose will help us lose fat or not, is because GI does not take into account the different ways in which the body handles complex carbohydrates from starches like brown rice or grains like oatmeal vs. a simple carbohydrate like an apple. In order to know how to choose the best carbohydrate foods we have to know something about carbohydrates. I know this is not the kind of reading most of us want to do, but, it is necessary. So, ask yourself, just how important is it to me to be healthy? With so many voices trying to lead you down a path you need knowledge to make informed choices. Knowledge that will give you confidence to choose what is best for you. Be wise, do not let others set your course for you. Complex carbohydrates often supply energy and other nutrients and fiber that the body needs. They are a better choice. They are found in foods with less processing. The closer to raw the food is the better for you it is.

Health benefits of complex carbohydrates

Only choose breads, pastas, cereals and grains that meet this requirement. You can't go wrong with eating fresh fruit and vegetables

These are your best sources of complex carbohydrates. They are packed with nutrients and fiber and make great snacks throughout the day.

The majority of carbohydrate calories should be received from complex rather than simple carbohydrates. Of total caloric intake, approximately 50 percent of calories should be from complex carbohydrates, and 10 percent from simple carbohydrates. Follow this rule of thumb: "Make half your grains whole" and eat 5 servings of fruit and vegetables a day. These strategies will ensure that your complex carbohydrate intake is adequate.

The body has to break down all sugar/starch into glucose to use it. Starch supplies the body with sustained energy. All starchy foods come from plants.

Seeds are the first and the richest source or starch; 70 percent of their weight is starch.

The second best source of starch is the bean and pea family. These include dry beans such as lima beans, pinto beans, kidney beans, black-eyed peas, chickpeas (garbanzo beans), and soybeans. These vegetables are about 40 percent starch by weight and contain a substantial amount of protein.

People ought to consume more omega-3 compared to omega-6 essential fats. Nonetheless, all fats ought to be consumed moderately. These essential fats whenever added in an effective healthy weight loss diet plan help in dropping unwanted pounds.

Some individuals believe cutting carbohydrates from a diet will be a healthy approach to lose weight.