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                                                               Complete list of complex carbs
    Here’s the complex carbohydrates list of good healthy carbs that you’ve been looking for. Complex carbs are actually very simple. And you’ll find this healthy carbohydrates list of good carbs will help you to feel simply great! So what are carbohydrates anyway? The healthy carbohydrates in food are the macronutrients
    your body needs in order to look better, feel better, think better and have an abundance of endurance and stamina. The healthy carbohydrates list below is your best source for good carbs. Choosing bad carbs (instead of from this good carbs list) can rapidly undermine your health and sabotage your weight management
    goals. Healthy Carbs and Complex Carbohydrates List Simple and complex carbohydrates can be misunderstood. Since whole fruit is a simple carb, it’s best to categorize carbs as either bad or good carbs. Here’s your complete good healthy carbohydrates list. (Carb grams for most packaged foods can be found on the
    label.) BEANS & PEAS AMOUNT CARBS (grams) Black beans 1/4 cup dry 23 Black beans 1/2 cup cooked 18 Garbanzo beans 1/4 cup dry 28 Garbanzo (Chickpeas) 1/2 cup cooked 18 Kidney beans 1/4 cup dry 29 Kidney beans 1/2 cup cooked 20 Lentils 1/4 cup dry 28 Lentils 1/2 cup cooked 20 Lima Beans 1/4 cup
    dry 22 Lima Beans 1/2 cup cooked 20 Navy Beans 1/4 cup dry 32 Navy Beans 1/2 cup cooked 29 Pinto Beans 1/4 cup dry 29 Pinto Beans 1/2 cup cooked 22 Soybeans 1/4 cup dry 13 Soybeans 1/2 cup cooked 9 Split Peas 1/4 cup dry 26 Split Peas 1/2 cup cooked 21 DAIRY AMOUNT CARBS (grams) Blue cheese 1
    oz 0.7 Cheddar cheese 1 oz 0.4 Cottage cheese, 2% fat 1/2 cup 4 Egg 1 extra large 1 Feta cheese 1 oz 1 Milk, 1% fat 1 cup 8 Milk, fat-free 1 cup 13 Mozzarella cheese 1 oz 0.8 Parmesan cheese 1 Tbsp. 0.2 Provolone cheese 1 oz 0.6 Ricotta cheese 1/2 cup 6 Swiss cheese 1 oz 1 Yogurt, low-fat 1 cup 17 Yogurt, fat-
    free 1 cup 18 FRUITS (raw) AMOUNT CARBS (grams) Apple 5 oz 21 Apricot 3 (4 oz ea.) 12 Avocado 1/2 (3 oz) 7 Blackberries 1 cup 18 Blueberries 1 cup 21 Cantaloupe 1 cup 13 Cranberries 1/2 cup 6 Grapefruit 1/2 (4 oz) 10 Grapes 1 cup 16 Guava 1 (3 oz) 11 Kiwi 1 (2-1/2 oz) 11 Mango 1/2 (3-1/2 oz) 18 Nectarine 1
    (5 oz) 16 Orange 1 (4-1/2 oz) 15 Papaya 1/2 (5-1/2 oz) 15 Peach 1 (3-1/2 oz) 10 Pear 1 (6 oz) 25 Pineapple 1 cup 19 Raspberries 1 cup 14 Strawberries 1 cup 11 Tangerine 1 (3 oz) 9 Watermelon 1 cup 12 NUTS & SEEDS AMOUNT CARBS (grams) Almonds 1 oz 6 Brazil nuts 1 oz 4 Cashews 1 oz 9 Coconut, raw 1 oz
    4 Macadamia nuts 1 oz 4 Peanuts 1 oz 6 Pecans 1 oz 5 Pistachios 1 oz 7 Pumpkin seeds 1 oz 5 Sesame seeds 1 Tbsp. 1 Sunflower 1 oz 5 Walnuts 1 oz 3 VEGETABLES AMOUNT CARBS (grams) Alfalfa sprouts, raw 1/2 cup 1 Asparagus 1/2 cup cooked 4 Butterhead lettuce 1 cup raw 2 Broccoli 1/2 cup cooked 4
    Brussels Sprouts 1/2 cup cooked 7 Cabbage 1/2 cup cooked 4 Carrot 1 (2-1/2 oz) 7 Cauliflower 3 florets 3 Celery 1/2 cup diced 2 Chinese Cabbage 1/2 cup cooked 2 Chili Peppers 1 Tbsp. 1 Corn (sweet) 1 ear 19 Cucumber 5 oz raw 4 Edamame, fresh soybeans 1/2 cup raw 14 Edamame 1/4 cup cooked 10 Eggplant
    1/2 cup cooked 3 Garlic 1 clove 1 Ginger Root 1 Tbsp. raw 1 Green Bell Peppers 1/2 cup raw 3 Iceberg Lettuce 1-1/2 cups raw 3 Mushrooms 1/2 cup cooked 4 Okra 1/2 cup cooked 6 Onions 1/2 cup cooked 7 Radishes 1/2 cup raw 2 Red Bell Peppers 1/2 cup raw 3 Red Cabbage 1/2 cup cooked 4 Romaine lettuce 1-1/2
    cups raw 2 Scallions 1/2 cup raw 4 Spinach 1/2 cup cooked 3 Swiss Chard 1/2 cup cooked 4 Zucchini 1/2 cup cooked 4 WHOLE GRAINS AMOUNT CARBS (grams) Bread, whole wheat 1 slice 14 Bread, multi grain 1 slice 17 Oatmeal, cooked 1 cup 25 Pancake, buckwheat mix 1/3 cup (3 cakes) 33 Pancake, whole grain
    mix 1/3 cup (3 cakes) 28 Pasta, whole wheat 1 cup cooked 37 Popcorn, popped 3-1/2 cups 19 Rice, basmati brown 1/4 cup dry 31 Rice, brown 1/4 cup dry 33 Rice, brown 1/2 cup cooked 22 Rice, wild 1/2 cup cooked 18 Rye bread 1 slice 15 What are Good, Bad, Simple and Complex Carbohydrates? As you can see,
    the above healthy carbohydrates good carbs list can help you to choose healthy carbs that will make you look and feel great. But you still may wonder, what are carbohydrates? Especially bad carbs. The difference in good carbs vs bad carbs is not based on a simple and complex carbohydrates list. It’s based on how
    much fiber is in the food and how fast the food’s sugars are absorbed into your blood stream. For more info about good, bad, simple and complex carbs, go to the Good Carbs List of Carbohydrates in Food, the Low Glycemic Diet of Low Glycemic Foods and the complete list of healthy High Fiber Foods. More
    CommonSenseHealth for You: How to Stop Emotional Eating “Refined” Bad Carb Sweet Sugar Death The Healthiest Vegetables List of Vegetables Your High Fiber Foods Chart of Fiber Rich Foods Carbohydrates have earned themselves a bad rap. Over time, a food that provides us with energy has been vilified as the
    source of obesity. People trying to lose weight say they're going off carbs because they know they convert into sugar (the real evil). However, if you explore various complex carbohydrate examples, you'll quickly see that not all carbs are bad. complex carbohydrates example of oatmeal and blueberries Why do we often
    hear about good and bad carbs? Or complex and simple carbs? What does that mean? A carbohydrate is an organic compound made of carbon, hydrogen and water. Carbohydrates come in two different forms: complex and simple. Complex carbs are typically known as good carbs. These carbs consist of sugar
    molecules strung together in long, complex molecule chains. Given their complex nature, it takes more work for the body to digest these carbs, giving you energy for longer. Simple carbohydrates, on the other hand, are created from short, simple carbohydrate strains. So, they are much easier for the body to digest. Think
    of the rush you get from a sugary soda or candy bar. However, this also means that simple carbs lead to sugar spikes in the body. Let's take a look at examples of complex carbohydrates and sort through the good and the bad. A complex carbohydrate (carb) food list includes healthy foods that provide the body with
    lasting energy rather than sugar spikes. For example, peas, beans and whole grains are complex carbs. These snacks tend to be classified as "high carb." However, these are examples of good carbs where you'll find they're filling, low in sugar and provide energy. LentilsKidney beansChickpeasSplit peasSoybeansPinto
    beansSoymilk Whole grains are complex carbohydrates that are not only filling but also nutrient-packed. Here are some of the healthiest options: BuckwheatBrown riceCornWheatBarleyOatsSorghumQuinoa Although certain fruits have high levels of natural sugar, they're still a healthier substitute than some of our
    favorite simple carb-ridden snacks. Here's a sampling of fruits and vegetables that contain complex carbohydrates: PotatoesTomatoesOnionsOkraDill picklesCarrotsYamsStrawberriesPeasRadishesBeansBroccoliSpinachGreen beansZucchiniApplesPearsCucumbersAsparagusGrapefruitPrunes Complex carbohydrates
    provide the body some of what it needs to operate at peak performance. Here are a few reasons to choose complex carbohydrates over simple carbohydrates. Complex carbs keep the body fueled for an extended period of time. Reaching for simple carbohydrates may be a quick way to fill your stomach or to fulfill a
    craving, but the simple sugars are quickly digested, meaning hunger will return sooner. Complex carbohydrates take longer to digest. This makes them key to fulfilling hunger as well as providing a longer-lasting source of energy. Because complex carbohydrates often have lots of fiber, this bulks up stool, allowing it to
    move smoothly through the digestive tract. When this occurs, less bloating and gas exist, constipation can be lessened, and more toxins are removed from the body. Yes, the right carbs can actually help you lose weight, not gain weight. Eating complex carbohydrates helps you feel full for a longer period of time. As a
    result, cravings are lessened and the need to reach for unhealthy snacks between planned meals is diminished. Instead of reaching for a simple carbohydrate, snacking on a complex carb is an easy way to stay on track with your weight loss or maintenance goals. A diet rich in vegetables has been proven to lower LDL
    cholesterol and help prevent heart attacks by lowering blood pressure. Complex carbs can keep your heart healthy. Whole grains and legumes also protect the heart by lowering cardiovascular and coronary heart disease risk. In order to achieve the benefits of eating more complex carbohydrates, it might be necessary to
    make some changes to your diet. Here are some examples of easy substitutions: Instead of white bread and pasta, switch to whole grain bread and pasta. If the switch is intimidating at first, try mixing half whole grain and half white when making pasta.Other alternatives to pasta are spaghetti squash and zucchini noodles
    (or zoodles).Instead of munching on potato chips, try nuts and raw vegetables.Rather than using white rice, consider brown rice, quinoa or beans as a base for dishes.As a potato alternative, try some mashed or roasted cauliflower.Instead of instant oatmeal in the morning, try steel-cut oats or rolled oats. Instant oatmeal
    tends to come with added sugar, while steel-cut or rolled oats are more natural. Additionally, Harvard Health makes the case that a low-carb diet isn't necessarily a smart choice. With a reduction in carbs, we have to replace our calorie intake some other way and a high-fat diet isn't necessarily the answer. In the end,
    complex carbohydrates are the opposite of fattening. Rather, they're filling, providing our bodies with nutrients it will appreciate. The ability to feel fuller longer will help prevent unnecessary consumption of sugar, which can be harmful to our blood sugar levels. This makes complex carbs a win-win for everyone who
    chooses spaghetti squash over a box of macaroni at night. That was quite a bit of complex chatter. Let's have some fun. Enjoy these examples of food idioms and see if you'll go bananas over any of these catchphrases! M.A. Education Here's your complete guide to complex carbohydrates, which can help keep you full
    and promote a bevy of other health benefits. Image Credit: fcafotodigital/E+/GettyImages Carbohydrates are an energy source in food that come from starch, sugar and cellulose. Carbohydrates provide vitamins, minerals, antioxidants and fiber in the diet. The current recommendations suggest 45 to 65 percent of our
    daily calories come from carbs. The 2020 - 2025 Dietary Guidelines for Americans recommends choosing foods containing complex carbohydrates over refined sources most often for maximum benefits. You can find healthful carbohydrate sources in foods like wheat, corn, rice, oats, barley, quinoa, sorghum, spelt, rye
    and in fruits, vegetables and legumes. Read on to learn more about the importance of including the right type of carbohydrates in your diet. Related Reading Complex Carbs vs. Simple Carbs There are two types of carbohydrates — simple and complex. They differ in terms of the food's chemical structure and how quickly
    the sugar is digested and absorbed, per the American Heart Association (AHA). Simple carbs are digested quickly and send immediate bursts of glucose (energy) into the blood stream. That's why you may feel a rush of energy when you eat a dessert, only to be followed by a crash of fatigue when that sudden burst of
    energy is depleted. Simple sugars are found in refined sugars, like the white sugar you'd find in a sugar bowl. Added sugars (including refined sugars) provide calories, but lack vitamins, minerals and fiber and can lead to weight gain. Simple Carbohydrates: Refined vs. Natural Simple carbohydrates are digested by the
    body quickly, after which they send a rush of glucose into the blood stream. This is why you might feel a burst of energy after eating a sweet. Some common examples of simple carbs include: Candy Non-diet carbonated beverages, like soda Table sugar Added sugars Simple carbs are often softer in texture (think: white
    bread, white rice and baked goods). Soda, candy and sweeteners like table sugar and honey are also simple carbs. Refined simple carbs are created when natural ingredients, such as sugar cane, are processed or refined into a product, such as table sugar. Refined carbohydrates are added to foods as sweeteners, and
    include corn syrup, brown sugar and high-fructose corn syrup. Foods that contain high levels of refined sugars include some breakfast cereals, yogurts, cookies and candy. Refined flours, which have been stripped of some of their natural, high fiber content including the bran, germ or endosperm, are also considered
    refined simple carbs. Refined carbohydrates tend to provide high calorie counts but lack nutrient value. In other words, for the number calories consumed, your body receives little benefit. To manage your weight and maximize your nutrition, limit the number of refined carbohydrates in your diet. Are Fruits Simple Carbs?
    The answer to this question is a bit nuanced. Natural sources of simple carbohydrates provide quick energy and boost your health by supplying vitamins and minerals that are not found in refined carbohydrates. Fruits, vegetables and dairy are technically made of simple carbohydrates, but because of the fiber, protein
    and other nutrients that naturally occur in these foods, they act more like complex carbohydrates in the body, per the AHA. For these reasons, they're recommended as part of a healthy diet. If you have a choice between a refined and natural carbohydrate as a snack, such as choosing between a candy bar or apple,
    you'll boost your nutrition by choosing the apple (the natural simple carb). The apple contains fewer calories than the candy bar and also provides vitamins A and C, folate, calcium, phosphorus, and potassium. In addition to its nutrient value, fruit serves double duty by providing complex carbohydrates in the form of
    soluble and insoluble fiber. Complex carbs, on the other hand, take longer to digest and release glucose into the bloodstream at a steadier pace. Complex carbohydrates have a sugar structure, called starch, that requires your body to work harder to access it. This means that complex carbohydrates release their energy
    slowly. Foods high in starch content include potatoes, corn, pasta, breads and cereals. While these foods contain vitamins and minerals, starches from whole grains and some fruits and vegetables are more complete because they also contain dietary fiber. Some common examples of complex carbs include: Legumes
    including beans, peas and lentils Starchy vegetables including potatoes Whole-grain and fibrous foods, including brown rice, oatmeal and quinoa You may have heard there are two major types of complex carbohydrates: fiber and starch. Complex carbs are beneficial, in part, because they can be an excellent source of
    dietary fiber. Fiber is the part of plant-based food that your body can't digest or absorb, per the Mayo Clinic, and it comes in two categories: soluble and insoluble. Soluble fiber attracts water and helps slow digestion. Insoluble fiber resists water and acts as bulk in your digestive tract, leaving you feeling fuller over longer
    periods of time. You'll find soluble fiber in: Beans Oats Apples Carrots Barley Citrus fruits Psyllium Peas This type of fiber has been found to reduce cholesterol and aid in blood sugar control. Insoluble fiber supports digestion by increasing stool bulk. Since it's "insoluble," the body can't break down part of the food, and so
    these parts travel through our bodies, adding roughage to help move things along. You'll find insoluble fiber in: Nuts Beans Vegetables Wheat bran Whole wheat flour In order to see the most benefit, you should be getting both types of fiber by consuming a wide variety of high-fiber foods, per the Mayo Clinic. Both forms
    of dietary fiber play an important role in nutrition by stabilizing your blood sugar and cholesterol levels. Starch is a type of complex carbohydrate found only in plant foods, per the Cleveland Clinic. Starchy foods provide vitamins and minerals, and they require more effort (and time) to break down in the body. As a result,
    blood sugar levels are stabilized and you feel full for longer. High-starch foods include: Whole wheat bread Cereal Corn Lima beans Oats Peas Rice Potatoes When you eat starchy foods, your body works to break them down into glucose, the sugar your body uses at its source of energy. The glucose not only helps you
    physically, but is also the primary source of fuel for your organs, including your brain, kidneys and muscles. How Are Carbohydrates Digested? Carbohydrate digestion begins in your mouth, where special enzymes in the saliva start to break complex carbohydrates down, per the National Institutes of Health (NIH). The
    food then passes through the stomach and into the small intestines, where more enzymes break carbohydrates down into the simplest form of sugars that the body can use for energy. Though all types of carbohydrates eventually break down into blood glucose, complex carbohydrates take longer to complete this
    process and offer vital nutrients the body needs along the way. Complex carbs also provide indigestible fibers that aren't broken down; instead they move through the body to promote gut health and stool elimination. When simple carbohydrates are consumed, they offer little nutrition and are broken down rapidly causing
    a sharp spike in blood sugar and the hormones needed to complete carbohydrate digestion. The Health Benefits of Complex Carbs ​Complex carbs may benefit weight loss.​ People who eat whole grain foods, including wheat, corn, rice, oats, barley, quinoa, sorghum, spelt and rye show a lower risk of obesity, including a
    reduced body mass index (BMI) and waist-to-hip measurement according to the Whole Grains Council. ​Complex carbs may also help reduce the risk for certain health conditions.​ People who enjoy at least three servings of whole grains each day have been shown to reduce their risk of heart disease by 25 to 36 percent,
    stroke by 37 percent, type 2 diabetes by 21 to 27 percent, digestive system cancers by 21 to 43 percent, and hormone-related cancers by 10 to 40 percent, per the Whole Grains Council. ​Complex carbs benefit gut health and may lower cholesterol.​ The dietary fiber content of complex carbs may help decrease LDL (bad)
    cholesterol while normalizing blood glucose levels and insulin response over time, according to the Linus Pauling Institute. Fiber also promotes bowel health by creating a more productive stool to prevent constipation and reduce diverticular disease. Eating Carbs and Losing Weight Carbohydrates are often the first food
    group to get cut when people attempt to lose weight, but doing this may actually hurt your weight loss efforts. The trouble with "cutting carbs" to lose weight is that we're lumping all sources of carbohydrates into one group, while we've learned that complex carbs and simple carbs are two very different beasts. Focusing
    on certain complex carbs can help keep you full and energetic. One such complex carb is the potato. While sometimes vilified in diet culture, potatoes have actually been shown to promote healthy weight (we're talking all types of potatoes here, not just sweet potatoes). Potatoes are a nutrient-dense food. A medium
    potato (with skin) has just 118 calories and one gram of sugar while providing 3 grams of protein, 27 grams of carbohydrates, 2.5 grams of fiber, 20 percent of the daily value (DV) of vitamin C, 24 percent DV of vitamin B6 and 11 percent DV of folate, according to the USDA. When it comes to weight loss, potatoes are
    unique from many other foods in that they contain resistant starch, per a February 2020 review in the ​Journal of the Academy of Nutrition and Dietetics​. This specific type of fiber may decrease the number of calories we process and increase satiety, along with other health benefits. Another reason complex carbs are so
    important for weight loss has to do with their fiber content. Fibrous foods in general support weight management because they are nutrient-rich and low in calories — especially fruits and vegetables. (think: fruits and vegetables). Simply aiming to eat 30 grams of fiber each day can help you lose weight as effectively as a
    more complicated diet, found a February 2015 study in the ​Annals of Internal Medicine.​ The 'No Carbs After 3 P.M.' Rule Many people are confused about whether you can eat carbs and lose weight. There are many different approaches to dieting with carbohydrates: Some people choose to cut out carbs all together,
    while others include complex carbohydrates in their breakfasts and lunches, but omit them at dinner time. Whether you want to abstain from nighttime carbs — a common guideline is to cut carbs after 3 P.M. — is truly a personal decision. In fact, eating good-for-you carbs at night may actually benefit your health. For
    example, consuming more calories or carbs at night can help early morning exercisers increase their endurance and/or level of physical activity. The Academy of Nutrition and Dietetics explains that because carbohydrates are the primary fuel source burned for energy during physical activities, carbohydrate loading or
    eating carb-rich foods can maximize glycogen storage. Eating a melatonin-rich food such as rice along with other complex carbohydrates can help you have a better night's sleep, according to the Cleveland Clinic. Melatonin is the hormone that regulates the sleep cycle, helping you fall and stay asleep, as its levels
    increase at night and come down in the morning. There are plenty of other benefits of eating carbs at night — so long as you're eating the right carbs and fueling properly throughout the beginning of the day, too. How to Read Carbohydrates on a Food Label When reading a label to learn about a food's carbohydrates,
    you'll want to focus on three factors: grams of total carbohydrate per serving (be sure to identify what a serving size is), grams of fiber per serving and the ingredient list. The total carbohydrate number shares the number of grams of carbohydrates are in one serving, but keep in mind that there can be more than one
    serving size in the package. Grams of fiber indicate the number of grams of total carbohydrate that won't be digested into blood glucose. When it comes to the ingredients list, you'll want to focus on whole grains. Aim for the terms: brown rice, whole-grain sorghum, buckwheat, bulgur, millet, whole-grain barley, oatmeal,
    quinoa, whole wheat and rolled oats. When the label on a specific food claims that it has been "made with whole grains," it is important to know what to look for to be sure you are getting a complex carbohydrate source. A better label to look for states "100 percent whole grain." Acorn squash All-Bran cereal Amaranth
    barley Black beans Black-eyed peas Buckwheat Bulgur Butternut squash Durum Einkorn Emmer Farro Garbanzo beans (chickpeas) Green peas Kamut Kidney beans Lentils Lima beans Millet Navy beans Oatmeal Oats Parsnips Pinto beans Potato Quinoa Rice (brown, colored and wild) Rye Split peas Sorghum Spelt
    Sweet potato Wheat Wheat berries Whole-grain (breads, cereals and flours) Remember: While fruits and vegetables are technically simple carbohydrates, they contain fiber, protein, vitamins and minerals, so they are more complex in nature. These foods play a critical role in our health and should be eaten daily. Whole-
    Grain Coconut Almond Granola Recipe
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