Complex Carbohydrates

What Are Complex Carbohydates

Definition and Introduction

Complex carbohydrates are chains of three or more single sugar molecules linked together. They are starches and dietary fiber. Long chains of sugar molecules are called starches and they serve as the storage form of energy in plants. Branched complex carbohydrates are called cellulose and these form the structural components that give plants their shape. Starches are fairly easy to digest. However, your body doesn't digest cellulose, which is an important component of dietary fiber.

Sources of Complex Carbohydrates

Complex carbohydrates are found in fruits, vegetables, nuts, seeds, legumes and grains. Some examples of foods high in starchy complex carbohydrates include bread, cereal, rice, pasta, potatoes, dry beans, carrots and corn. Green vegetables like green beans, broccoli and spinach contain less starch and more dietary fiber.

Your Diet

Although all grains include starchy carbohydrates, whole grains -- such as whole-wheat pasta – are better for you because they also have more fiber. Forget the Atkins diet, complex carbohydrates should be a major part of your diet as they provide a good source of energy. About half of your daily calories should come from carbohydrates -- mostly from grains, cereals, fruits and vegetables.

Only a few of your daily calories should come from simple carbohydrates like table sugar, as they spike the insulin levels leading to weight gain. Simple carbohydrates are made up of one or two sugar molecules linked together. Examples of simple carbohydrates include glucose, fructose (fruit sugar), sucrose (table sugar) and galactose (the sugar found in milk). Simple sugars are used as ingredients in candy, cakes, donuts,ice cream, cookies and other sweets. Plus they occur naturally in fruits and to a lesser degree in vegetables.