ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Amazing Facts and Benefits of Complex Carbohydrates

Updated on July 17, 2011
Complex carbs food sources chart
Complex carbs food sources chart

Complex carbohydrates are opposite to simple carbohydrates and the difference is that simple carbohydrates are simple sugars and are dissolved easily by your body but complex carbohydrates are as the name suggests “complex” meaning difficult in terms of dissolving in the body but have a whole lot of nutritional benefits as compared to simple carbohydrates. Complex carbohydrates bind together to form a chain. Complex carbohydrates are mostly found in whole grains, cereals, fresh fruits, flour, etc. When we consume these foods containing complex carbohydrates, they further break down to become in glucose and this process of complex carbohydrates turning into glucose is slower as compared to simple carbohydrates. Then our body’s digestive enzymes work harder to break the bonds of complex chains and convert them in simple sugar.

Food Sources of Complex Carbohydrates

Some food sources of complex carbs are oats, whole-grain pulses, breads, muesli, barley, potatoes, maize, pasta, cornmeal, rice, and fresh fruits and vegetables.

We should consume approximately 3 to 5 servings of carbohydrates on a daily basis in the form of:

  • 2 fresh fruits
  • 50 to 100 g of rice or pasta
  • 30 to 40 gm of biscuits or bread
  • 30 to 60 g of dried fruit

Benefits of Complex Carbohydrates

Carbohydrates are really necessary for our body as they are the primary source of fuel to our body. Whenever we exercise, our body gets fatigued and needs quick boost of energy and this production of quick energy is performed after consumption of complex carbohydrates. Complex carbs keep us satisfied for longer time than simple carbs; therefore, after consumption of complex carbohydrates, we require less food intake and this result in less caloric intake. That is why complex carbs are suggested in weight maintenance diets. Complex carbs contain many nutritional benefits. Food sources containing complex carbohydrates also contain minerals, vitamins, and physiochemical really necessary for the overall health of our body.

Mix veg diet for complex carbs
Mix veg diet for complex carbs

Some Amazing Facts On Complex Carbohydrates and Dietary Fiber

  1. Vegetable fiber found in complex carbs has a wealth of benefits as it helps in regulating cholesterol, helps in preventing colon cancer, helps in regulating bowel movement, and helps in combating high blood glucose levels so it is good for diabetics.
  2. Complex carbs also increase stool volume and increase satiety and therefore are recommended in weight loss diets.
  3. Also, foods rich in soluble fiber achieve greater cholesterol-lowering effect. Vegetables rich in insoluble fiber such as bran modulate the absorption of fat, sugar, and cholesterol in the intestine.
  4. The recommended daily requirement of carbohydrates obtained from vegetables, fruits, legumes and whole grains is 30 g per day.
  5. High intake of fiber more than 30 grams a day has detrimental effects because it affects the absorption of certain nutrients such as zinc, calcium, and iron.
  6. Dietary fiber is not considered a nutrient because it has no caloric value, which is why our body cannot absorb and metabolize it for energy. It also includes all those plant substances that our digestive system cannot digest.


HubMob Weekly Topic: Nutrition Hub #4 by soni2006
HubMob Weekly Topic: Nutrition Hub #4 by soni2006

Comments

    0 of 8192 characters used
    Post Comment

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      8 years ago from New Delhi, India

      I have done that already couponalbum. You rock.

    • couponalbum profile image

      couponalbum 

      8 years ago from Sunnyvale, CA

      Another great hub! Joining your fanclub and would like to invite you to join mine.. Thanks

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      8 years ago from New Delhi, India

      Thanks ashakhan. Always try to decrease your intake of simple carbs and concentrate on eating complex carbs. Take care.

    • ashakhan profile image

      ashakhan 

      8 years ago from india

      nice

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      8 years ago from New Delhi, India

      Thank you so much ocbill for your support. You have always been there.

    • ocbill profile image

      ocbill 

      8 years ago from hopefully somewhere peaceful and nice

      great information. your hub may change people's thinking positively and make the world healthier.

    • soni2006 profile imageAUTHOR

      Rajinder Soni 

      8 years ago from New Delhi, India

      Thank you so much Ethel.

    • ethel smith profile image

      Ethel Smith 

      8 years ago from Kingston-Upon-Hull

      Informative and well laid out hub

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)