Containing list of complex carbohydrates foods

Complex carbohydrates are the ones we usually find in the pasta, rice and other whole grains . Refined
products such as white flour, white sugar, white rice and pasta are the family of simple carbohydrates as quickly assimilated by the body and thus transformed into sugars , which will trigger an insulin spike in the blood and promote fat storage .

When entering a diet low in carbohydrates, it is essential to compensate for this by providing complex carbohydrates other than those found in cereals.

Here is the list of foods that contain the most :

legumes 

The so-called pods vegetables contain more protein than normal complex carbohydrates that come from starchy grains and complete . It will also provide more fiber and minerals such as calcium, phosphorus, iron and potassium. However, each legume brings his unique blend of vitamins. That is why it is important to vary its contributions .

Red and green lentils
peas
Black beans, white, red
chickpeas
Petis peas
green Beans

starchy vegetables 

Although carbohydrates are banned from most low-carb diets , they regulate appetite and help to maintain the weight of the general welfare . Replace french fries or chips with potatoes baked or grilled are a much better option to reduce the intake of saturated and trans fats and increase the intake of fiber and nutrients. The skin of the potato is particularly rich in fiber and micronutrients. It is better to leave the potatoes in the preparation of dishes. Starchy vegetables also lead to vitamin C , antioxidants and carotene , which is good for boosting the immune system and protects you from infections and diseases.

Potatoes
sweet potato
Squash (and family)
pumpkin
plantain
yam

Green vegetables

Vegetables contain lots of water , vitamins and minerals. Cruciferous vegetables such as cauliflower, broccoli, brussels sprouts and cabbage are rich in complex carbohydrates . Courgettes , aubergines , avocados, mushrooms, radishes, spinach and all forms of lettuce , yams, carrots, tomatoes, onions, asparagus and artichokes are other examples of vegetables that are rich in complex carbohydrates also .

fruits

The fruits are rich in water , vitamin , fiber and natural sugar : fructose. One of the elements that make them rich in complex carbohydrates are the skin and the seeds they contain. They have an effect of slowing digestion.

All berries
apples
pears
plums
dried apricots
strawberries
grapefruit

Nuts and seeds

All nuts and seeds can be eaten but in moderation if you want to lose weight. Although their fats are mainly composed of monounsaturated and polyunsaturated fats, they are calories, so check your daily servings (usually only one handle ) .

Benefit of Complex Carbohydrate

Complex carbs reduce the risk of coronary heart disease , regulate and contribute to weight maintenance. It can also help to lower cholesterol levels in the blood , maintain the immune system and provide vitamins and minerals that contribute to healthy bones and nervous system . Complex carbohydrates contain thiamine , riboflavin , niacin , folate , vitamin C , magnesium and selenium.

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