Complex Carbs Explained

High Fiber Complex Carbs

The high fiber complex carbs are a group of complex carbohydrates. High fiber complex carbs are usually present in plants. Their chemical structure makes them indigestible by humans. Humans lack the enzymes that help break down the bonds between the complex sugar units. Thus, most of the dietary fiber passes out of the body without being digested. There are two types of dietary fibers, soluble and insoluble. Dietary fibers have no nutritional value as such but are known for their role in weight control. They also help in improving gastrointestinal health, increasing glucose tolerance and insulin levels in the body. Dietary fibers help in reduction of hypertension, coronary heart disease risk factors, cancer and even hyperlipidemia. The following is a list of high fiber carbs:

Vegetables

Beets
Beet greens
Bok choy
Broccoli
Brussels sprouts
Cabbage
Carrot
Cauliflower
Coleslaw
Collard greens
Corn, sweet
Green beans
Celery

Peppers, sweet
Popcorn, air-popped
Potato, baked with skin
Spinach
Summer squash
Sweet potato
Swiss chard
Tomato
Winter squash
Zucchini
Onions, raw
Kale
Peas

Fruits

Apples with skin
Apricot
Avocado
Banana
Blackberries
Blueberries
Cantaloupe
Cranberries
Figs, dried
Grapefruit
Grapes
Guava
Kiwi
Mango
Nectarine
Orange
Papaya
Peach
Pear
Pineapple
Plum
Raisins
Raspberries
Strawberries
Tangerine
Watermelon

Beans, Nuts, Seeds

Almonds
Black beans
Brazil nuts
Cashews
Coconut, raw
Flax seeds
Garbanzo beans
Kidney beans
Lentils, red
Lima beans
Macadamia nuts
Navy Beans
Peanuts
Pecans
Pinto Beans
Pistachio nuts
Pistachios
Pumpkin seeds
Sesame seeds
Soybeans
Split Peas
Sunflower seeds
Walnuts

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About terriwindover

Personal Trainer Nutrition & Lifestyle Consultant Food Lover Thrill Seeker Shoe Addict
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