Wednesday, January 21, 2009

Complex Carbs

Natural complex carbohydrates food list

Complex carbs (carbohydrate) foods are basically those in wholegrain form such as wholegrain breads, oats, muesli and brown rice. Complex carbs are broken down into glucose more slowly than simple carbohydrates and thus provide a gradual steady stream of energy throughout the day. Natural carbs are also a better choice when losing weight on the G.I diet plan.


All carbohydrates are broken down to glucose to produce the energy molecule ATP (adenosinetriphosphate). The efficiency of this whole process also depends on many vitamins and minerals. Most natural, complex carbohydrate sources such as those listed in the table below naturally provide many of the vitamins and minerals needed for energy production. Simple, refined carbs found in many processed, convenient foods tend to be devoid of these natural nutrients, therefore there is a greater risk that some of the energy will be converted into fat and stored. This is often the case even if the calorie content of the simple carb is lower than the calories in the complex carbohydrate source. Natural complex carbs are often devoid of additives and preservatives unlike many processed simple carb sources.

The food list below shows many natural complex carbohydrate foods that are frequently used to produce food products or meals. Most foods or products that contain a large portion of these staple ingredients are usually a good high complex carbohydrate source. The best way to provide the diet with complex carbohydrates is to consume foods in their most natural state such as oatmeal, bran and brown rice.

Bran
Wheatgerm
Barley
Maize
Buckwheat
Cornmeal
Oatmeal

The food list below shows good sources of complex carbohydrates.

Pasta
Macaroni
Spaghetti
Brown rice
Potatoes
Other root vegetables
Wholemeal breads
Granary bread
Brown bread
Pitta bread
Bagel
Wholegrain cereals
High fiber breakfast cereals
Porridge oats
All bran
Wheetabix
Shredded wheat
Ryvita crispbread
Muesli
Cassava
Corn
Yam
Oatcakes
Peas
Beans
Lentils

Weight loss progress often slows due to a lowered metabolism. Increase metabolism before cutting calories and very low calorie diets wont be necessary

A good complex carbohydrate intake is essential to exercise effectively and make each workout more effective in losing body fat!

Source : http://www.weightlossforall.com

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