(Updated) Complex Carbohydrates Food List PDF & Chart Download

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Overview – Complex Carbohydrates Food List PDF

PDF NameComplex Carbohydrates Food List PDF
Pages7
PDF Size1 MB
LanguageEnglish
CategoryBook & PDF
Download LinkAvailable
Downloads120

Complex Carbohydrates List

Complex carbohydrates are considered “good” because of the long molecules of sugars they are made of, which the body takes longer to break down, according to the Cleveland Clinic. That means the glucose will be released at a more consistent rate — instead of peaks and valleys — to keep you going throughout the day.

White Bread

  • 130 calories
  • 4 grams (g) of protein
  • 1 g fat
  • 26 g carbs
  • 1 g fiber
  • 4 g total sugars
  • 230 milligrams (mg) sodium
  • 40 mg calcium
  • 7 mg iron
  • 50 mg potassium
  • .2 mg thiamin
  • .1 mg riboflavin
  • 5 mg niacin
  • 95 micrograms (mcg) folate

100 Percent Whole-Wheat Bread

  • 130 calories
  • 5 g protein
  • 5 g fat
  • 23 g carbs
  • 4 g fiber
  • 4 g total sugars
  • 180 mg sodium
  • 40 mg calcium
  • 3 mg iron
  • 125 mg potassium
  • .1 mg thiamin
  • .1 mg riboflavin
  • 2 mg niacin
  • 10 mcg folate
  • 100 percent whole-wheat bread
  • Barley
  • Quinoa
  • Potatoes
  • Oatmeal
  • Beans

Nuts, Seeds, and Legumes

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.

  • Lentils
  • Kidney beans
  • Chickpeas
  • Split peas
  • Soybeans
  • Pinto beans
  • Soymilk

Whole Grains

Whole grains are complex carbohydrates that are not only filling but also nutrient-packed. Here are some of the healthiest options:

  • Buckwheat
  • Brown rice
  • Corn
  • Wheat
  • Barley
  • Oats
  • Sorghum
  • Quinoa

Fruits and Vegetables

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:

  • Potatoes
  • Tomatoes
  • Onions
  • Okra
  • Dill pickles
  • Carrots
  • Yams
  • Strawberries
  • Peas
  • Radishes
  • Beans
  • Broccoli
  • Spinach
  • Green beans
  • Zucchini
  • Apples
  • Pears
  • Cucumbers
  • Asparagus
  • Grapefruit

Complex Carbohydrates Food List PDF Download

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