Best food sources for complex carbs in India are not many, compared to the availability of simple carbs. To come to the point, carbohydrates (carbs) are made up of sugar, starch and fibre, out of which sugar is simple carbs, and starch and fibre are complex carbs.
Carbs, both simple and complex, are found in:
- Dairy products
- Sugary foods and sweets
If you do not want to gain fat, but at the same time, want to gain size or pack muscles, complex carbs are what you need. So, what would be the complex carbs sources in India?
Best Food Sources for Complex Carbs in India #1: Sweet Potatoes (Shakarkandi)
Sweet potatoes, in brief, are good sources of magnesium and iron; these help in supporting a healthy immune system; help in packing more muscles because of the presence of potassium; and do not spike blood sugar level.
Sweet potatoes are easy to make and taste good—better than potatoes.
For every 100 g of sweet potatoes, you can get 20 g carbs, 1.6 g protein, 0.1 g fat, and 3 g fibre.
Best Food Sources for Complex Carbs in India #2: Lentils (dal)
Lentils are available in India in plenty and in a dozen variety.
Lentils, in brief, are good for bodybuilding; good source of protein—healthier option and replacement for meat; reduce chances of cancer and heart diseases; and stabilize blood sugar.
For every 100 g of lentils, you can get 20 g carbs, 9 g protein, 0.4 g fat, and 8 g fibre.
Best Food Sources for Complex Carbs in India #3: Brown Rice
Though brown rice is hard to eat and takes more time to cook, it is rich in manganese, fibre, antioxidants; good for bodybuilding; helps in maintaining consistent energy; maintains blood sugar levels; lowers cancer risks; and good for type 2 diabetic as it prevents insulin resistance.
For every 100 g of brown rice, you can 23 g carbs, 2.6 g protein, 0.9 g fat, and 1.8 g fibre.
Best Food Sources for Complex Carbs in India #4: Oats
A good source of vitamins, minerals and fibres, oats, in brief, stabilize blood sugar; good source of energy; prevent cancer; and prevent heart failure.
For every 100 g of oats, you can get 66 g carbs, 17 g protein, 7 g fat, and 11 g fibre.
Best food sources for complex carbs in India are easily available—online and offline—throughout the country. Other complex carbs are grains, kidney beans (rajma), quinoa, apples, and broccoli.