A complete list of healthy complex carbohydrates is extensive, states Common Sense Health, and includes beans (black, garbanzo, kidney, lima, navy, pinto, soy), split peas, lentils, dairy products (milk, eggs, cheese, yogurt), fruits (including avocado), vegetables, whole grains, nuts and seeds. Also on the list are all products that include complex carbohydrates, such as breads, cereals and pastas.
Carbohydrates are required for providing the energy needed for daily activities, explains List of Carbohydrates. The site lists simple carbohydrates, including products made with table sugar, corn syrup, fruit juice, honey or chocolate. The amount of carbohydrate intake needed varies with the individual. A low carbohydrate diet is recommended to maintain healthy weight, promote body fitness, prevent diabetes and avoid cardiovascular disease, states List of Carbohydrates.
Carbohydrates full of fiber are absorbed more slowly by the body, whereas refined and processed carbohydrates tend to spike blood sugar levels, producing a surge of energy followed by a metabolism crash, WebMD states. The difference between good and bad carbohydrates lies in the amount of fiber they include. Eating plant foods provides quality carbohydrates with fiber, which studies have shown decreases heart disease and helps prevent colon cancer. Cutting down on daily carbohydrate intake causes the body to burn fat as a secondary energy source.