Foods rich in complex carbohydrates

food-carbohydrates-complex Taking into account that approximately 60% of the calories we consume daily should come from carbohydrates (30% fat and 10% protein), it is advisable not only to know What are carbohydrates , but the different types of carbohydrates that gives us our daily food.

In this sense, although it is true that simple carbohydrates are less advisable as they are digested and absorbed quickly by our body and rapidly increase blood glucose levels, complex carbohydrates They are suitable at all times.

In fact, there is a growing number of nutritionists who agree that our daily diet should be based on the consumption of slow-absorbed carbohydrate-rich foods , since in addition to providing satiety and reduce our appetite, they digest slowly and maintain constant blood glucose levels.

What are complex carbohydrates?

The complex carbohydrates (also known as Slow-absorbing carbohydrates ) are mainly formed by more complex molecules, which must be digested by the stomach and intestine before being absorbed as simple sugars.

For this reason they are digested much more slowly, which in turn provides a greater feeling of fullness, helping to reduce appetite and keep blood sugar levels constant.

Foods rich in complex carbohydrates

  • Whole grains
  • Integral rice.
  • Legumes: like the chickpeas.
  • Vegetables.
  • Fruits: like strawberries, cherries or red fruits.
  • Wholemeal bread.

As you can imagine, the speed of absorption of these foods will depend on their content in fats or fibers. It is important to keep in mind that the more refined the greater glycemic index will own

In this sense, if you want to increase the consumption of complex carbohydrates, it could also be useful to know what are the foods with low glycemic index .

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