Complex carbohydrates are excellent “slimming” foods since they play a major role in regulating appetite, in particular by allowing you to reach satiety quickly and to be satiated for longer. Small bonus: complex sugars would offer a better quality of sleep.
Legumes
Legumes such as beans, peas and lentils are foods high in carbohydrates. For example, 100 g of kidney beans contain 60 g of carbohydrate. That’s huge for a product that isn’t categorized as fruit. As for the lentils, they consist of 20% sugar.
In addition to the carbohydrate content, the supply of vitamins, minerals and antioxidants such as anthocyanins and isoflavones make legumes particularly good foods for your health. Indeed, a diet rich in legumes is associated with low risks of cancer, obesity, metabolic syndrome and cardiovascular disease.
Beans, lentils and soy are also rich in soluble fiber and insoluble fiber which provide a feeling of satiety and promote intestinal transit.
Quinoa
Quinoa is often classified as a grain, but it is actually a seed. It is an excellent nutrient-dense food, providing a complete source of protein with all nine essential amino acids. Even better, 70% of its weight is made up of slow sugars or complex sugars. Quinoa is therefore a concentrate of lasting energy for a long day of work or physical activity. It also contains B vitamins and iron, which are essential for transporting oxygen in the body. Plus, quinoa is naturally gluten-free.
Whole grains
Whole grains such as brown rice, buckwheat, whole wheat, millet, oats and barley are excellent sources of slow sugar. On average, 100 g of whole grains contain 43 g of carbohydrate.
Unlike the refined cereals used to make white flour, white pasta, pastries… whole grain seeds still remain intact thanks to the bran that envelops them. This not only preserves nutrients like iron, B vitamins and other minerals, but more importantly keeps the fiber content high. Whenever possible, replace refined grains with whole grains for maximum nutrient intake and increased satiety.
Potatoes
Proponents of low-carb diets outlaw the potato. Yet it is a particularly nutritious food. As a tuber, the potato stores nutrients. It is therefore full of essential nutrients such as vitamin C, B vitamins, potassium and minerals such as magnesium and phosphorus. And above all, it stores energy in the form of complex sugars. Indeed, 100 g of potato is composed of 19 g of carbohydrates, including 14.2 g of starch.
Sweet potatoes and yams
Sweet potatoes and yams are tubers that are one of the best sources of vitamin A and beta-carotene, two substances that promote healthy eyes and skin. Like the potato, sweet potatoes are also high in complex sugar, 20g per 100g on average. Very beneficial for health, sweet potatoes help regulate blood sugar levels and reduce the risk of diabetes.
Root vegetables
Root vegetables like beets, carrots and radishes are edible roots. Practically, they store vitamins and minerals to nourish the plant. They also contain complex sugars, 11 g per 100 g on average, which give them their characteristic sweet flavor. They are also rich in fiber, antioxidants and polyphenols which make them considerably nutritious foods.
Corn
Corn is delicious, tender and versatile. You can enjoy it directly on the cob, grilled, steamed, sautéed… 100 g of corn provides an average of 19 g of complex sugar. It is also rich in vitamin C, very important for strengthening the immune system and for preventing damage caused by free radicals. Corn also provides B vitamins, potassium, magnesium, and the antioxidants lutein and zeaxanthin, which promote eye health.