Corresponding to simple carbohydrates is a complex carbohydrate. Complex carbohydrates are rich in dietary starches and fiber, which are good quality carbohydrates. 

The reason complex carbohydrates are healthier than simple carbohydrates is that they take more time to break down in the body, so they release sugar into the blood system at a slower rate and produce consistently stable energy. Because of this property, they are also known as slow carbohydrates (low GI). 

Eating complex carbohydrates is more likely to produce satiety, and the fiber can also slow the rate of absorption of other meals. These characteristics help to avoid a sudden increase in blood glucose levels, thereby reducing the risk of developing type 2 diabetes.

Common high quality complex carbohydrates are:

1. Coarse grains such as whole wheat, rye, multigrain bread, oatmeal, brown rice.

2. Beans such as black beans, mung beans, and green beans.

3. Root vegetables such as potatoes and sweet potatoes.

Complex carbohydrates are in a raw, dry or frozen state in their intact state. These foods are an important source of fiber, vitamins and minerals. Any food that has been fortified or processed is no longer a complex carbohydrate. Because most of the nutrients are removed during the finishing process. Although the fortification can refill some of the nutrients, the way the body processes fortified foods is very different from the unprocessed foods.

For our health, we should eat more complex carbohydrates and less simple carbohydrates. 

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