Complex Carbs And Keto: What's The Verdict?

The ketogenic diet is a popular and effective low-carb, high-protein option, mainly used to achieve quick weight loss. It involves putting your body in a state of ketosis, which happens when the body no longer has enough glucose stored to create an energy source, so it starts breaking down stored fat into molecules called ketone bodies. While on the keto diet, it is recommended to consume a maximum of 20 to 50 grams of carbohydrates per day. This means that starchy vegetables and high-sugar fruits, such as corn, potatoes, bananas, and mangoes, should be limited. However, not all carbohydrates are created equal, and there is a difference between refined and complex carbohydrates. Complex carbohydrates, such as brown rice, quinoa, rye bread, vegetables, fruits, beans, and lentils, are needed for energy and muscle growth. They can also aid in weight loss by providing the body with fiber, b-vitamins, and minerals. So, while the keto diet restricts the total amount of carbohydrates, it is important to understand the difference between simple and complex carbs to make the right food choices.

Complex carbs are needed for energy and muscle growth

Complex carbohydrates are essential for energy and muscle growth. They provide the body with sustained energy without the sudden drop that comes with simple carbs or refined carbohydrates. This is because the glucose in complex carbs enters the bloodstream slowly, providing stable energy for hours.

Complex carbs are also important for muscle growth as they are a source of dietary fibre, which is necessary for gut health and blood sugar management. They are also packed with essential vitamins and minerals, including B-vitamins, minerals, and other essential nutrients. These vitamins and minerals have several health benefits, such as boosting the immune system, aiding in wound healing, and promoting red blood cell formation.

Additionally, complex carbs can aid in weight loss by supplying the body with fibre, which helps to keep you feeling full and satisfied. They also do not raise blood sugar levels, which is beneficial for those with diabetes or prediabetes.

Some examples of complex carbs include brown rice, quinoa, rye bread, vegetables, fruits, beans, and lentils. Including these in your diet will provide your body with the energy and nutrients it needs to function optimally.

They can be found in brown rice, quinoa, rye bread, vegetables, fruits, beans, and lentils

Complex carbohydrates are needed for energy and muscle growth. They can be distinguished from refined carbohydrates in that they won't raise your blood sugar levels and can aid in weight loss by supplying the body with fibre, b-vitamins, minerals, and other essential nutrients.

Complex carbs can be found in brown rice, quinoa, rye bread, vegetables, fruits, beans, and lentils. However, some of these foods are not considered keto-friendly.

Brown rice, for example, is high in net carbs (23.98g of net carbs per 100g serving) and low in fats, which is the opposite of what is recommended for a keto diet. Similarly, rye bread is a high-carb, processed food that contains unhealthy ingredients like sugar and vegetable oil.

Quinoa, while a seed rather than a grain, is also considered non-keto-friendly due to its moderate carb content. However, it can be incorporated into a keto diet in small portions, as it has significantly fewer carbs than other grains.

Beans and lentils are also considered non-keto-friendly due to their high carbohydrate content. However, small portions may be possible depending on what else is consumed throughout the day. Green beans, for example, are considered a keto-friendly option.

When it comes to fruits, it is important to opt for low-sugar fruits that are low in carbs, such as avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

They can aid in weight loss by supplying the body with fibre, vitamins, minerals, and other essential nutrients

Complex carbohydrates are essential for energy and muscle growth, and they can also aid in weight loss. Unlike refined carbohydrates, complex carbs do not raise blood sugar levels. They supply the body with fibre, vitamins, minerals, and other essential nutrients.

Fibre, vitamins, and minerals are all essential for maintaining a healthy body and aiding in weight loss. Fibre, for example, keeps hunger in check, while vitamins and minerals boost the immune system, aid in wound healing, and promote red blood cell formation.

Complex carbs are found in whole foods such as brown rice, quinoa, rye bread, vegetables, fruits, beans, and lentils. These foods are packed with nutrients and provide stable energy for hours. They also contain more dietary fibre, which is beneficial for gut health and blood sugar management.

By including complex carbohydrates in your diet, you can experience the benefits of a low-carb or keto lifestyle while still nourishing your body with important vitamins and minerals.

They are unprocessed and keep the natural fibres in them

Complex carbohydrates are unprocessed, meaning they retain their natural fibres. Whole foods are a source of complex carbs, and these include millet, whole grains, quinoa, corn, barley, and carrots.

Complex carbs are also known as "good carbs" because they are the healthier option. They are digested more slowly by the body, providing a more stable source of energy over a longer period. This is in contrast to the sugar high and subsequent energy crash that can occur after consuming refined or simple carbohydrates.

Complex carbs are also a good source of dietary fibre, which is essential for gut health and blood sugar management. They can aid in weight loss by keeping you feeling full for longer, and they provide the body with essential vitamins, minerals, and other nutrients.

Because they are unprocessed, complex carbs are also free of the additional substances that are often included in processed foods, which can be harmful and contribute to increased sugar intake.

They can be included as part of a weight-loss plan

Complex carbohydrates, or "good carbs", can be included as part of a weight-loss plan. They are called complex carbs because they take longer to digest, providing the body with stable energy for hours. This is in contrast to simple carbs, which cause a "sugar high" followed by an "energy crash".

Complex carbs are unprocessed and, therefore, retain their natural fibres. They are also packed with dietary fibre, which is essential for gut health and blood sugar management. They fill you up for longer, reducing the urge to snack.

Complex carbs are also rich in essential vitamins and minerals, boosting your immune system, aiding wound healing, and promoting red blood cell formation.

Some examples of complex carbs include millet, whole grains, quinoa, corn, barley, brown rice, quinoa, rye bread, vegetables, fruits, beans, and lentils.

Frequently asked questions