Top 10 List Of Complex Carbs For Weight Loss
Summary: Did you know that complex carbs are the best source of carbohydrates? Check out this list of the complex carbs foods that you should be eating!
Carbs are energy sources in foods that come from starch, sugar, and cellulose. Some provide a variety of vitamins and minerals, antioxidants, and even fiber in our diet. When we consume carbs, our body uses it as an immediate energy source, and it flows through our bloodstream.
Here's a scenario maybe you're quite familiar with:
Have you ever eaten a meal, or taken a drink before you train, only to find out that you're feeling sleepy mid-way through your workout? Wasn't the reason you took carbohydrates was to give you energy and propel you through your training session? They why did this happen? If carbs are sources of immediate energy, then why do you feel sloppy after consuming it? In this article, you will know why.
When it comes to carbohydrates, all are not created equal. Some are good, and many are bad. So how do we know which is which?
Simple Carbs Vs Complex Carbs
People categorize types of carbs into two: Simple, and Complex.
Simple carbs are those soft in texture and are easily digestible such as white bread, baked goods, simple sugars, candies, sweets, honey, etc. These carbs are rapidly absorbed in the bloodstream, thus, causing a spike in energy because of the heightened blood sugar.
Complex carbs are those carbs that comprise of a long chain of simple carbs (three or more) that are bonded together. These carbs are slowly digested in the bloodstream. It doesn't give a quick burst of energy, but rather a slow, continuous, and sustainable one.Simple carbs, though they give a quick burst of energy, have a downside of its own. Consuming simple carbs triggers the release of the hormone insulin, which function is to bring out the blood sugar levels down by delivering the glucose to either your liver, muscles, storing it as fat. In effect, this will bring your blood glucose levels down, in which "sugar crash" will happen. This is one of the reasons athletes, bodybuilders, or even you, experience a feeling of tiredness after a heavy carb meal.
Complex carbs, on the other hand, though they don't give a quick burst of heightened energy, supply a steady flow of carbohydrates in our bloodstream. This happens because our body processes them more slowly. In effect, this will give us a continuous access to the blood sugar and thus will make us train longer and harder. To us fitness enthusiasts, they are the "good carbs."
Glycemic index(or GI) is a measure of how fast a particular type of carbohydrates is used by our body. The term "simple" carbs and "complex" carbs are generally just labels or ranks in the glycemic index chart.
Simple carbs have a high GI, while complex carbs have low GI.
The Glycemix Index originally started by those people who had Diabetes. But today, they're now used by athletes, bodybuilders, strength trainers, and any person that are taking care of his or her health because just knowing them gives us control of our energy.
Benefits Of Complex Carbs
Like we've said, complex carbs provide a steady source of energy. They are released slowly into the blood stream so you will never feel an energy "crash" unlike when you consume simple carbs. This means that by making them as your main carb source, you will experience an increase energy throughout the day and you won't have to deal with that mid-day slowdown. Taking them pre-workout is also a good idea.
Since complex carbohydrates often contain lots of fiber, consuming them as your main carb source will help aid digestion and assist in regularity. This will ensure good bowel movements and healthy digestive tract.
3. Aids In Fat Loss
Fiber doesn't just give you a healthy digestive tract and bowel movements, it also keeps you full for an extended period of time.
In addition, fiber will keep your hunger in check by managing your blood sugar levels. It keeps them steady all day long.
Further, complex carbohydrates aid in fat loss by boosting metabolism. Without a steady supply of carbs in the system, our body's metabolism will slow down. Carbohydrates are metabolic primers that are important for faster fat loss.
4. Prevents Muscle Catabolism And Muscle Protein Breakdown
When our blood sugar is chronically low, muscle protein breakdown increases and protein synthesis comes to halt. This is why they label carbs as the "muscle sparing" macronutrient.
Certain complex carbs such as oatmeal, sweet potatoes, and brown rice contain amounts of trytophan, an amino acid which function is to relax our body. Oatmeal even helps produce the hormone melatonin at night, which regulates sleep and can help us sleep more soundly and faster.
6. Nervous System Function
When we think, our brain uses carbohydrates. It's just obvious that without the present of carbohydrates in our system, our thinking becomes foggy and our mental health suffers. It also affects our mood. That's why dieters who go on a low-carb diet often times become very moody.
In addition, simple carbs make us jittery and anxious. So stick to complex carbohydrates.
List Of Complex Carbs Foods
You can pick the slow cooked one or the instant one. Both are fine
2. Steel Cut Oats
Steel Cut Oat is a very slow digesting carb similar to the regular oats. Great for breakfast.
3. Brown Rice
Brown rice is one of the staple sources of complex carbs.
Broccoli, Asparagus, Cauliflower and any other veggies are other good sources of complex carbohydrates. They are a great source of fiber too. Try to have some in each meal
Pasta is another great source of complex carbs. Adding meat and vegetables make a complete macro dense meal
6. Sweet Potatoes or Yams
Sweet Potatoes or Yams are great tasting slow digesting carbs.
7. Whole Grains
Whole Grains Such As Bread, Etc.- go for the least processed one.
8. Legumes or beans
Legumes or beans is a good source of complex carbs plus lean fat protein.
Dairy products such as yogurt, skim milk, whole milk avoid those with high sugars
10. Whole Wheat Foods
Whole Wheat Foods such as pasta, bread, cereals are good starchy complex carbohydrates. Just make sure to avoid those with high sugars in the labels.
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