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Complex Carbs

ffemt

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Any input on any one food with the highest complex carb count?
 
Don't sweat the small things, just eat some Brown Rice, Oats, sweet Potatoes.... etc.
 
Thanks!
 
Any input on any one food with the highest complex carb count?
The terms "Complex" and "Simple" carbs just refer to the structure of the carb molecule and don't necessarily bear any relation to how fast the carb converts into blood glucose. See the following list of foods with GI & GL:-
Code:
Food									GI	Portion (g)	GL
Baguette, white, plain (France)						95±15  	30  		15
Coarse rye kernel bread, 80% intact kernels and 20% white wheat flour 	41  	30  		5
White wheat flour bread (mean of 6 studies)				70±0  	30  		10
Wholemeal (whole wheat) flour bread (mean of 13 studies)		71±2  	30  		9
Bürgen ® Soy-Lin, kibbled soy (8%) & linseed (8%) loaf 			36±4  	30  		3
All-Bran (mean of 4 studies)						42±5  	30		8
Cornflakes (mean of 5 studies)						81±3  	30  		21
Grapenuts (mean of 2 studies)						71±4  	30  		15
Porridge made from rolled oats (mean of 8 studies)			58±4  	250  		13
Instant Porridge (mean of 2 studies) 					66±1  	250  		17
Shredded Wheat (mean of 2 studies)					75±8  	30  		15
Baked Russet Burbank potatoes (mean of 4 studies)			85±12  	150  		26
Boiled potato, boiled in salted water, refrigerated, reheated (India)	23  	150  		8
Instant Mashed potato (mean of 6 studies)				85±3  	150  		17
New Potato (mean of 3 studies)						57±7  	150  		12
Sweet potato (mean of 5 studies)					61±7  	150  		17
Chickpeas (Garbanzo beans), boiled (mean of 4 studies)			28±6  	150  		8
Instant rice, white, boiled 1 min					46  	150  		19
Instant rice, white, cooked 6 min					87 	150 		36
Rice, boiled in salted water, refrigerated 16-20h, reheated (India)	53  	150  		20

Sucrose (table sugar) (mean of 10 studies)				68±5  	10  		7
Glucose (mean of 11 studies)						99±3  	10		10
Fructose (fruit sugar) (mean of 6 studies)				19±2  	10  		2
Some complex carbs (including maltodextrin - not listed) turn into blood glucose very quickly. A simple carb like fructose turns into blood glucose very slowly.

Therefore, better terms would be "Slow" and "Fast" carbs.

Slow carbs are things like All-Bran, N.A.S. Muesli, Fiber 1, Brown Rice, Oats, sweet Potatoes (already mentioned by Iain), salad Potatoes cooked al-dente and cooled, Burgen & Vogel's soya & linseed breads and dark lumpy wholegrain sourdough rye breads.

Cheers, Nige.
 
Thanks nige great list good info!:clapping:
 
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