Complex Carbohydrates: Food List

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Assortment of products rich in complex carbohydrates. Healthy food on white stone background.

Complex carbohydrates are those substances from which the body draws energy. There are many diets based on the regulation of carbohydrate intake. Tell you about the products that contain them.

Products containing complex carbohydrates: a list

Carbohydrates are organic substances consisting of oxygen, hydrogen, and carbon. They are needed for the human body to receive energy for a full existence, increase the level of immunity, and are needed for the brain to work.

Allocate simple carbohydrates and those that are called complex. The first quickly saturate the body, increasing the blood sugar content. They are valuable for the health of the body, but these carbohydrates are advised to use at the beginning of the day. Then the body is easier to regulate the amount of sugar, and it will not create body fat.

Complex carbohydrates for a long time are processed by the human body and supply it with important nutrients and energy for a long time.

There are several types of carbohydrates:


A substance produced by all plants. Once in the human body, it becomes glucose, which supplies the body with energy.

Sources of starch are potatoes, brown rice, as well as oatmeal and buckwheat, rye bread, and legumes such as peas, lentils, and soybeans.


These are dietary fibers that are not soluble during the digestive process. At the same time, they have the ability to regulate the level of cholesterol in the blood, improve the intestinal microflora and remove toxins from the body.

Cellulose is found in the form of pulp or husk and skin. She is rich in legumes, cabbage, mushrooms, and seeds.

Glycogen, or so-called animal starch.

His body receives residual glucose and uses it as a reserve of energy.

Glycogen is found in watermelons, raisins, dried apricots, figs.


Soluble dietary fiber that can reduce the amount of sugar and cholesterol in the blood.

They are rich in seaweed, berries (currants, cherries, raspberries), fruits like peaches, apples, pears, plums, and apricots, as well as vegetables such as beets and eggplant.

Complex carbohydrates contain:

Many vegetables and some fruits.

Cabbage, green beans, sweet peppers, tomatoes, pomelo, zucchini, pomegranate, raspberry, cherry, and lemon are enough to nourish the body.


Many kinds of cereal, with the exception of semolina, are sources containing these carbohydrates. Buckwheat cereals, wheat, bulgur, and oats will provide the body with complex carbohydrates.


Invaluable storage of complex carbohydrates – it is spinach, lettuce, various types of lettuce.


Chickpeas, lentils, and peas with beans also have the necessary substances.

Fruit Juices.

Prepared correctly, without preservatives, dyes, and sweeteners, juices from tomatoes, pineapple, orange, carrots, and apples will provide the necessary supply of complex carbohydrates.

Complex carbohydrates: foods that are not harmful to the figure

Carbohydrates in foods are of different types. Therefore, it is important to have information on which type of food contains beneficial carbohydrates.

The list of products in which, firstly, there are complex carbohydrates, and secondly, useful for the figure, looks like this:


Oatmeal fibers provide long-term vigor and vitality. Therefore, the product is recommended to use in the morning for those who save their figure.

In addition, flakes are perfectly combined with fruits and berries, which also have similar carbohydrates.


Seasonal vegetables contain complex carbohydrates, and a whole vitamin-mineral complex needed by the body.

The leaders among the vegetables recommended by nutritionists are zucchini and celery. In the first many vitamins and dietary fiber. They can reduce cholesterol levels. Celery is rich in both fiber and minerals, thereby improving the digestive process.

Fruits and berries, in which there is little sugar.

Fruits improve the body’s metabolic processes due to fiber, pectins, and other beneficial substances.

Apples, grapefruit, watermelon, strawberries, and cranberries are non-volatile weight-lifting people.

Nuts and seeds.

Products that recommend use in between meals. Due to their fiber content, they are able to remove toxins from the body.

Carbohydrates in food, when properly applied, will provide energy for a long time, strengthen the immune system and keep the body slim.



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