Complex Carbs!

By Lauren Lock

What are complex carbs?

Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains. Complex carbohydrates are found in foods such as peas, beans, whole grains, and vegetables. Both simple and complex carbohydrates are turned to glucose (blood sugar) in the body and are used as energy.

Major sources

  • Green vegetables.
  • Whole grains and foods made from them, such as oatmeal, pasta, and whole-grain breads.
  • Starchy vegetables such as potatoes, sweet potatoes, corn, and pumpkin.
  • Beans, lentils, and peas.
  • Not enough?

    • Ketosis
    • Fatigue
    • Constipation
    • Your minimum carbohydrate needs are 130 grams per day, which is the recommended dietary allowance, or RDA, for carbohydrates, according to the Institute of Medicine

    Too much?

    • Insulin is secreted- Twice!
    • Many carbs turn to fat
    • Insulin resistance can develop
    • CHAOS

    Interesting facts

    • Carbohydrates are chemical compounds that are made up of oxygen, hydrogen and carbon.

    • Carbohydrates are the body's main source of energy (calories) and are a key fuel source for exercise and sport.

    • It is possible for humans to live healthy lives while eating very low levels of carbohydrates, because our bodies can convert proteins into carbohydrates.

    • Carbohydrates are where most of our daily energy intake should come from, but our bodies have a limit. Too many carbs and the body will covert the extra to fat.


    C-Carbohydrates can be divided into 4 chemical groupings; monosaccharides and disaccharides (simple carbohydrates often referred to as sugars), as well as oligosaccharides and polysaccharides (complex carbohydrates)

    O-Our bodies can convert proteins into carbohydrates

    M-Most food items we consume contain carbohydrates

    P-Potatoes, rice, wheat and corn all contain large amounts of starch

    L-Liver and muscles store glycogen

    E-Energy comes from carbs

    X-Xerophagy, the eating of dry foods, can offer a high intake of carbohydrates

    C-Carbohydrates make up between 2 and 3 percent of the average persons body mass

    A-Are found in foods like pasta, oats, bread, rice, cereals, and potatoes.

    R-Recommended carb intake is in the 45-50 percent range of all the calories you consume per day

    B-Body receives 4 calories per 1 gram of carbohydrates consumed

    S-Some carbs help out bodies to absorb calcium



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