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Benefits of Complex Carbohydrates for Health

Complex carbohydrates are a type of carbohydrate consisting of long and complex sugar molecules. This type of carbohydrate is found in many types of food, such as peas, wheat, bread, or rice.

In general, carbohydrates are divided into two, namely simple carbohydrates and complex carbohydrates. Both types of carbohydrates are equally needed by the body. Understanding various types of carbohydrates can help you to adopt a healthy lifestyle with a balanced diet.

Difference between Simple Carbohydrates and Complex Carbohydrates

As the name implies, simple carbohydrates consist of basic sugar that is easily digested, such as fruit and vegetables. However, not all types of simple carbohydrates are healthy for daily consumption, examples of other foods that contain simple carbohydrates are:

  • Pastry
  • Pudding
  • Juice
  • Bread
  • Soda
  • Candy

These types of foods contain simple carbohydrates, but generally, it has been processed or sugar has been added, so it is not good if consumed in excess.




Unlike simple carbohydrates, complex carbohydrates are carbohydrates with a more complex or complex chemical arrangement. Complex carbohydrates require more time to be digested by the body. For this reason, complex carbohydrates are seen as more healthy, especially for people who are on a diet or diabetics.

Various Benefits of Complex Carbohydrates

Basically, the body needs the intake of both types of carbohydrates as an energy source. However, foods that contain complex carbohydrates generally provide more fiber, minerals, and vitamins that are very important for the body. In addition, complex carbohydrates take longer to digest the body, so that it will provide maximum energy and make you feel full longer.

Complex carbohydrates are divided into two types, namely fiber, and starch. Fiber is very important because it functions to facilitate the digestive system and control cholesterol levels. Some types of foods that contain fiber include grains, nuts, wheat, vegetables, and fruit.

Some of these foods also contain starch. However, there are several types of foods that contain more starch than fiber, including rice, cereals, oats, corn, potatoes, wheat bread, and peas.

Read Also : It's body feeling if You have high cholesterol

Here are seven types of complex carbohydrates that you consume well

1. Rolled Oat

Oats consist of several types, one of which is rolled oat or also known as old fashioned oat. In terms of the shape of the oat, it is slightly different from most oats. Rolled oats have a coarser texture.

Rolled oats are rich in magnesium fiber, iron, folate, vitamin B, and other important nutrients. If consumed regularly, rolled oat can help reduce bad cholesterol.

Half a cup of rolled dry oat contains 150 calories, 3 grams of fat, 27 grams of carbohydrates, 1 gram of sugar, 0 milligrams of sodium, 4 grams of fiber and 5 grams of protein.

2. Sweet Potatoes

Even though it has a sweet taste, the sugar found in sweet potatoes will not be released simultaneously in the blood thanks to the high fiber content. Sweet potatoes are rich in vitamin C which can help increase immunity. In addition, sweet potatoes also contain beta carotene which is good for reducing the risk of heart disease and various types of cancer.

One small yam contains 112 calories, 0 grams of fat, 26 grams of carbohydrates, 5 grams of sugar, 72 milligrams of sodium, 4 grams of fiber and 2 grams of protein.

3. Potatoes

Potatoes are rich in potassium, which is even more than those found in bananas. This is what makes potatoes good for regulating blood pressure.

One small potato contains 110 calories, 0 grams of fat, 26 grams of carbohydrates, 1 gram of sugar, 0 grams of sodium, 1 gram of sugar and 3 grams of protein.

Read Also : Sweet nutrition in the benefits sweet potato

4. Black soybeans

Soybeans are the best source of protein and fiber. Eating soy will help make your stomach full longer so you avoid overeating or even "snacking".

One cup of cooked black soybeans contains 227 calories, 1 gram of fat, 41 grams of carbohydrates, 1 gram of sugar, 2 milligrams of sodium, 15 grams of fiber and 15 grams of protein.

5. Quinoa

Quinoa is a kind of grain plant that is good for heart health. Quinoa is a food ingredient that often goes into a healthy diet. Usually, quinoa is used as a salad mixture.

A quarter of a glass of dried quinoa contains 156 calories, 3 grams of fat, 27 grams of carbohydrates, 1 gram of sugar, 2 milligrams of sodium, 3 grams of fiber and 6 grams of protein.

6. Brown Rice

Brown rice contains more fiber, protein, and nutrients than white rice. The high fiber in brown rice makes the stomach full longer after eating it. Besides fiber and protein, brown rice is also rich in iron, zinc, selenium and vitamin B.

A quarter cup of unprocessed dried brown rice contains 150 calories, 32 grams of carbohydrates, 0 grams of sugar, 0 milligrams of sodium, 2 grams of fiber and 3 grams of protein.

7. Peas

Peas are rich in fiber, high in vitamin A, vitamin C, and vitamin K and folate. Every 100 grams of peas contains 81 calories, 0 grams of fat, 14 grams of carbohydrates, 6 grams of sugar, 5 milligrams of sodium, 6 grams of fiber and 5 grams of protein.

Maintaining complex carbohydrate intake can be the key to healthy living. Because, complex carbohydrates can help control your weight, so the risk of type 2 diabetes and heart problems becomes lower. If you need more information about complex carbohydrates, don't hesitate to consult a nutrition doctor.

Read Also : Lack of carbohydrates equally risky with excess carbohydrates





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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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