The fear of carbs is a common one in today’s society, but is undoubtedly unnecessary when a whole foods, non-processed food diet is followed. Healthy carbohydrates from these sources are not the enemy, because their fibers help slow down blood sugar, while also providing support for the heart, digestive system, satiety levels, and even your weight.
Unlike refined and processed foods, whole food sources of carbohydrates are used differently in the body, not just to keep you energized, but because they also provide nutrients to keep your hormones stable, promote healthy brain function, and they can even help you sleep and recover from exercise.
Fiber is also one of the best foods to aid in weight maintenance since it’s a calorie-free carbohydrate that your body uses during elimination to whisk away harmful fats and toxins with it out of the body. To be sure you avoid unhealthy sources of complex carbs, we’re going to show you the very best ones to eat, recipes to help you get your fill, and even provide you with some reading information and product suggestions too.
Get energized and keep your heart healthy with all complex carbs and fiber!
A plant-based diet full of whole foods, including healthy carbs, has been shown to lower blood sugar and blood pressure, helping stabilize insulin and body weight for the longest amounts of time. It’s also important to avoid refined sugar, and even added sugars whenever possible to benefit your blood sugar the best and avoid unnecessary weight gain. Emphasize whole, plant-based foods that are naturally sweet instead. Think carrots, sweet potatoes, apples, berries, green peas, and other natural foods.
Complex carbs from whole foods break down slowly in the body, they provide necessary fiber for heart and digestive health, they keep you full, and prevent blood sugar surges and are lower on the glycemic index than some animal foods often promoted as low-carb that actually raise insulin. Complex carbs also propel your body and give your muscles energy. Without essential carbohydrates, muscle tissue can start to break down and energy levels drop. Complex carbs also boost serotonin in the body to help alleviate low mood, poor mental focus, and depression. An abundance of carbs is not needed for a healthy body; a simple serving of root vegetables, grains, beans, or legumes (or even a piece of fruit) will all suffice.
RECOMMENDED DAILY INTAKE
Like fats, everyone has a choice in deciding how many complex carbs are right for their diet and bodies, however, the daily recommended intake for fiber is set to 25-30 grams per day for adult men and women. Be sure to get enough from whole plant-based foods such as greens, vegetables, nuts, seeds, whole grains, beans, and legumes.
Get energized with healthy complex carbs and keep your heart healthy with these plant-based, fiber-rich whole foods!
- whole grains
- leafy greens
It’s important to eat fresh, whole foods as your number one source of carbs above whole grain, processed products like breads, crackers, cookies, and cereals. While these may be better than refined sources, whole foods will break down much more slowly in your body, keep you fuller longer, and promote better blood sugar and a healthier weight. If you need some breads or cereals in your diet for versatility, opt for sprouted grain versions, which are flour-free and packed with nutrition.
RECIPES WITH COMPLEX CARBS AND FIBER
- Vegan Oatmeal Recipes
- Banana Bread Energy Bar
- Spicy Sweet Potato Hummus
- Sweet Potato Pumpkin Soup
- Green Superfood Detox Smoothie
- Superfood Smoothie for Lasting Energy
- Vegan Chia Pudding
- Roasted Veggies With Buttery Garlic and Spinach Salad
- Almond Butter and Chia Jam Bars with Chocolate
- Raw Veggie Stuffed Collard Wraps
- Plant-based Nutrition 101: Protein
- Plant-based Nutrition 101: Healthy Fats
- Plant-based Nutrition 101: Vitamin A
- Plant-based Nutrition 101: B Vitamins
- Plant-based Nutrition 101: Vitamin C
- Plant-based Nutrition 101: Vitamin D
- Plant-Based Nutrition 101: Vitamin E
- Plant-based Nutrition 101: Vitamin K
- Plant-based Nutrition 101: Calcium
- Plant-based Nutrition 101: Magnesium
- Plant-based Nutrition 101: Iron
- Plant-based Nutrition 101: Zinc
- Plant-based Nutrition 101: Complex Carbs/Fiber(CURRENT PAGE)