Complex carbohydrate foods

Fruits

Unpeeled fruits are complex carbohydrates; their skins contain a large amount of fiber that helps slow the sugar analysis process, and most fruits are a source of vitamins, such as vitamin C , and minerals such as potassium.

The bread

Bread made with whole grains is a complex carbohydrate, and includes bread made with barley, whole wheat, oats , and rye (English: Rye).

Popcorn

Popcorn is one of the whole grains; that is, it contains fiber and complex carbohydrates, and it is worth noting that a healthy popcorn should not contain any added fat or salts.

Black beans and chickpeas

Black beans contain fibers that are complex carbohydrates, in addition to many minerals that are important for building bone and its strength, while chickpeas are also among the most important sources of complex fibers and carbohydrates. It also contains minerals, such as: calcium, phosphates, and vitamins, including vitamin K.

Oats

Oats contain a unique type of fiber called Beta-glucan, which helps reduce harmful cholesterol levels, and thanks to its complex carbohydrate content it promotes a feeling of satiety and fullness, and promotes healthy digestion and metabolism.

The rice

There are two main types of rice: brown rice, which is a complex carbohydrate, and the other type is white rice, but it is a refined food that has lost fiber, and some of the main nutrients.

Quinoa seeds

Quinoa seeds are considered a complex carbohydrate food, and are distinguished by their high content of proteins and nutrients compared to other grains, which means that they can be considered as a source of cholesterol-free proteins, saturated fats, in addition to gluten-free.

Other foods

Complex carbohydrate foods include foods that contain fiber and starch, and other foods containing complex carbohydrates are mentioned:

Legumes .
Whole grains.
Peas.
Potatoes.
Starchy and non-starchy vegetables.

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