Examples of foods that are a good source of complex carbohydrates are green vegetables, whole grain breads, potatoes, corn and lentils. Complex carbohydrates consist of three or more sugar molecules and are rich in fiber.
Natural foods that are high in complex carbohydrates are raw oat bran, maize, buckwheat and oatmeal. Complex carbohydrates can also be obtained from eating certain processed foods such as high fiber breakfast cereals, brown rice, a plain bagel, rye bread and yams. Snacks that are rich in complex carbohydrates include carrots, strawberries, apples, cucumbers and dill pickles. Dairy products such as low-fat yogurt and skim milk are also good sources of complex carbohydrates.
Some health benefits of maintaining a diet that includes foods rich in complex carbohydrates are improved digestion, increased energy throughout the day, increased metabolism and optimized brain function. A simple way to ensure that a diet has a good supply of complex carbohydrates is to replace white bread and pasta with whole grain breads and whole grain pasta. Complex carbohydrates are digested more slowly than simple carbohydrates, resulting in extended periods of energy. They produce a feeling of fullness more quickly than simple carbohydrates and the feeling lasts for a longer period of time.