Beans are an excellent source of protein and complex carbohydrates. They also contain high amounts of protein iron, magnesium B vitamins, zinc, copper, potassium, and dietary fiber. A half cup of beans has less than 100 calories. These legumes provide your body with lasting energy, reduce inflammation, and aid in weight loss. Due to their high fiber content, they increase satiety and keep you full longer.
Green vegetables are a favorite source of complex carbs for those who want to lose weight. Even if you’re on a low carb diet or a ketogenic diet, you can eat green veggies anytime. Spinach, kale, broccoli, green beans, and asparagus are rich in dietary fiber and good carbs. They can be served as a side dish, mixed into salads, or eaten raw.
This delicious fruit contains both simple and complex carbs. Green bananas contain large amounts of starch, which is a complex carbohydrate. However, the starch is converted to fructose as bananas ripen. Fructose is a simple sugar. Bananas are rich in fiber, which slows the absorption of sugar into your bloodstream. These fruits are a good source of carbs and can be consumed anytime as long as they fit into your macros.
There are many other foods rich in complex carbs. Potatoes, whole bread, whole grains, whole pasta, peas, lentils, cabbage, and cauliflower should be on your list. These foods can be consumed raw or cooked in a multitude of ways. Those who want to lose fat should take their carbs from green vegetables. Whole rice, grains, and starches are more appropriate for bulking up.