- vegetables such as peas, corn and potatoes
- beans and lentils
- whole grain breads and cereals
A Answers (4)
Mehmet Oz, MD, Cardiology, answeredComplex carbohydrates are not fattening when you consume them as part of a balanced diet. In fact, complex "carbs" include some super-nutritious foods that should be mainstays of a healthy meal plan. Complex carbohydrates are also known as starches. Some foods that are high in starch include:
Complex carbohydrates are carbohydrates that generally come from intact or whole grains. Brown rice, quinoa, and oats are other examples of complex carbohydrates. They are also in sweet potatoes. Complex carbohydrates are not fattening. They are full of fiber, B vitamins, and minerals. If you eat too many servings of complex carbohydrates in a day you could gain weight depending on what else you are eating. You need complex carbs for energy and fiber.
Complex carbohydrates are not fattening as long as you aren’t adding high calorie options to them. For example, a complex carbohydrate is whole grain bread but if you add butter and jelly the caloric content rises versus consuming whole grain bread with a 0 calorie spray butter. Another example is whole grain pasta; if you add a cream sauce and sausage to your pasta, this will be high in fat and calories. On the other hand, you can serve the whole grain pasta with a tomato sauce, steamed vegetables and fat reduced cheese as a lower calorie complex carb meal choice. In fact, complex carbohydrates will help you feel fuller for longer because they are absorbed slower.
Elizabeth Casparro, MPH,RD, Nutrition & Dietetics, answered
While complex carbohydrates do contain fiber and other nutrients, they still have calories and like anything eaten in excess, can create weight gain. Most complex carbohydrates contain minimal fat and additional fat added to them can often be the cause of weight gain.