Complex Carbohydrates, Complex Carbohydrates Foods, Question (For CBSE, ICSE, IAS, NET, NRA 2022)

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Complex Carbohydrates

  • Carbohydrates consist of three major components namely starch, fiber, and sugar. Sugar is a simple carb while Starch and Fiber are complex carbohydrates. The quality of nutrients is determined based on how much of these components are found in food.
  • Complex carbohydrates are built up of sugar molecules, strung together in long complex chains. Complex carbohydrates can be found in foods like beans, peas, vegetables, and whole grains.
  • Both complex and simple carbohydrates are converted into glucose in the body and consumed as energy. Glucose is used in the brain and cells of the body. The unused glucose is stored in the muscles and liver as glycogen and used later.

Here are a few examples of complex carbohydrates:

  • Beta-glucan, Lentinan
  • Sizofiran
  • Zymosan
  • Cellulose
  • Chitin
  • Chitosan
  • Dextrin/Dextran
  • Fructose/Fructan
  • Inulin
  • Galactose/Galactic
  • Glucose/Glucan (Glycogen)
  • Hemicellulose
  • Levan beta
  • Lignin
  • Mannan
  • Pectin
  • Starch (Amylopectin Amylose)
  • Xanthan gum
Amylose – a Complex Carbohydrate

Amylose – A Complex Carbohydrate

Complex Carbohydrates Foods

  • Carbohydrates are the main suppliers of energy to the body.
  • Foods containing Complex carbohydrate provide minerals, vitamins, and fiber that are essential for good health.
  • Most of the carbohydrates come from complex carbohydrates and natural sugars, rather than processed sugars that do not have vitamins and minerals present in natural and complex carbohydrates.
  • Refined sugars are also known as empty calories since they have very less nutritional value.
  • Milk is the only animal-derived food containing a considerable quantity of carbohydrate. There are two groups of carbohydrates: simple and complicated. Complete grains, beans, and vegetables include foods elevated in “healthy” complicated carbohydrates.
  • Foods՚s rich in complex carbohydrates and dietary fiber should also be emphasized by parents and caregivers for kids over 2 years of age, but care must be taken that these foods do not fill up a baby before energy and nutrient demands are met.

The More Complex the Better!

  • The complex carbohydrates consist of more nutrients compared to simple carbs, since they contain more fiber and digest slowly. It also makes complex carbohydrates more filling which indicates that they are a better option to control weight. Fiber is essential since it promotes regularity in the bowel and controls cholesterol.
  • Complex carbohydrates, particularly when combined with protein and fat, are more probable to maintain your blood sugar steady.
  • Major sources of dietary fiber are as follows:
    • Vegetables
    • Nuts
    • Fruits
    • Whole grains
    • Beans
  • Starch also exists in many of the same foods. Certain foods are considered to be more starch than fibrous in nature like potatoes.
  • The major high starch containing food are:
    • Cereal
    • Wheat bread
    • Corn
    • Oats
    • Complex carbohydrates make it easier to maintain body weight, and shield you against cardiovascular problems and type 2 diabetes in the future.

What՚s the Difference between Simple and Complex Carbohydrates?

  • Simple carbohydrates (or simple sugars) are broken down quickly by your body-they have just one or two sugar molecules linked together. Honey (fructose and glucose) , table sugar (sucrose) and milk (lactose) all contain simple carbohydrates.
  • Complex carbohydrates have more nutrients and take longer for your body to digest.
  • Complex carbohydrates are larger molecules than simple carbohydrates, this means it takes our body longer to digest and absorb them. Grains, beans, fruits and vegetables all contain complex carbohydrates. Many carb foods have a mix of carbohydrates; for example, fruit contains natural fruit sugar as well as dietary fiber.

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