Which are Complex Carbohydrates?

Which are Complex Carbohydrates?

Carbohydrates serve as the body's energy source and the brain's main fuel. In recent times, many people have completely eliminated sugar from their diet. But not all sugars are bad. Good carbohydrates are complex carbohydrates.

Energy is slowly released in the body from complex carbohydrates. 50 to 55 percent of total calories should come from carbohydrates. Adults need 130 grams of carbohydrates per day for health. Complex carbohydrates help with weight loss, maintaining a healthy weight, lowering cholesterol and blood pressure.

Complex carbohydrates
Whole Grains: Whole grains or whole grains are high in fiber. It contains bran and endosperm, which provide important nutrients. Such as red rice, red flour, oats, rye, corn and barley. They also contain iron, protein, zinc and B vitamins.

Potatoes: Potatoes are rich in starch, potassium, fiber, iron, vitamin C and B6. One cup of peeled potatoes has 31 grams of sugar. A medium potato contains 110 calories. These are healthy calories. Potatoes contain no fat, sodium or cholesterol. But you must eat in moderation.

Citrus fruits: These include fruits such as amlaki, amra, olive, lemon, orange etc. These fruits are a high source of fiber, minerals and vitamins.

Berries: Strawberries, blueberries, cherries contain natural antioxidants called pro-anthocyanins, which help reduce the risk of cancer and disease.

Apples: One apple contains 23 grams of sugar and is rich in antioxidants.

Sweet Potato: It is very low in sodium, cholesterol and saturated fat. Apart from this, it contains a lot of fiber, potassium, manganese, B5 and vitamins A and C.

Nuts and Legumes: Nuts and legumes are rich in omega-3 fatty acids, minerals and vitamins, and fiber in addition to carbohydrates. But of course these should be eaten according to physical condition. Apart from this, you can eat beans, peas, lentils, mung beans, chickpeas, etc.

Banana: Banana contains fiber, potassium, vitamin B6. A banana contains 24 grams of sugar, which provides good nutrition. Apart from this, there is a lot of potassium and vitamin C.

Green vegetables: These are low in calories. As it is rich in high quality vitamins and minerals, you can keep it in your daily diet. You can eat cucumber, tomato, mint, coriander, spinach, broccoli, gourd, papaya, cauliflower etc.

Dry Fruits: Fruits like dates, raisins, apricots, dried peaches contain healthy sugars along with vitamins, minerals and
Adequate fiber.

Watermelon: Half a cup of watermelon contains 5.5 grams of sugar, which is beneficial for health. Apart from this, it contains vitamin A, vitamin C, which improves eyesight, prevents cataracts. It is low in calories and has a high water content.