Complex Carbohydrates: What Are "Healthy Carbs"?
 When people begin watching their weight and what they eat, one of the first nutrients they believe they should cut are carbohydrates. Low carbohydrate diets have become increasingly popular in recent years, as well as the belief that "carbs are bad!" However, this isn't necessarily the case, as there are such things as "healthy carbs" found in the form of complex carbohydrates.
Carbohydrates are our body's source of energy and are necessary in order to have proper, healthy nutrition. They can become a health problem when people begin consuming more simple carbohydrates than complex ones as well as excess calories, which often leads to weight gain and high blood pressure when left unchecked.
Complex carbohydrates are made up of bonded simple carbohydrates; however, unlike simple carbs, they are not water soluble and require digestive enzymes to break them down. This means the body actually has to work to use this fuel, takes longer to burn it, and there is less chance of it getting stored as fat. The most common complex carbs include:
- Starch - these compounds are made from glucose in plants, but are not easily digested. It is found in foods such as potatoes, wheat, rice, corn, and carrots. Starchy foods also contain more calories.
- Glycogen - this is found in animal products, usually those of grain fed animals. Meat itself does not contain carbohydrates, but if the animal ate a lot of carbohydrate-rich foods, its meat may contain this compound and alter the pH of the food.
- Cellulose - a component of fiber (another main source of carbohydrates) that cannot be digested by the body. It is also found in lignin, chitin, pectin, beta-glucan, inulin, and oligosaccharides.
Like any other carbohydrate, it is still a good idea to watch your intake of complex carbohydrates and choose healthy sources of carbohydrates in food, as well as stay within your recommended daily calorie intake. Your primary care provider or an experienced nutritionist will be able to give you the information you need to help make healthy choices when it comes to food, and it is always recommended to consult with a healthcare professional before beginning any new diet.
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