The Best Complex Carbs to Stock Up On
Complex carbs are found in whole grain foods, legumes, and starchy vegetables. Here are some of the best sources of this carbohydrate that you can stock up on in your pantry:
While it’s technically not a true grain, quinoa is still one of the healthiest carb sources you can eat. The edible seeds are gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids.
It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.
Peas are legumes that are usually grown for the spherical seeds found in their pods. They are fairly low in calories at about 60 kcal per 170 gram serving. Apart from containing complex carbs and dietary fiber, they are also highly nutritious. It contains several vitamins, minerals, and antioxidants. They are also one of the best sources of plant-based protein.
Barley is a cereal grain often used in making bread, beverages, stews, and other dishes. As a whole grain, barley provides fiber, vitamins, and minerals. It contains the dietary fiber called beta-glucan which helps in blood sugar control. It also contains antioxidants such as vitamin E, beta-carotene, lutein, and zeaxanthin, which help protect against and repair cell damage caused by oxidative stress
Whole Wheat Bread
Whole wheat bread or whole meal bread is a type of bread made using flour that is partly or entirely milled from whole or almost-whole wheat grains. Bread made from 100% whole-wheat flour is higher in fiber, vitamins, and minerals than breads made from refined wheat.
Black beans are a great source of fiber, protein, and folate. They are effective at reducing the rise in blood sugar after a meal compared to other high-carb foods, such as rice and bread.