Where can I get a list of complex carbohydrates?

It has been recommended that I consume complex carbohydrates and I think pototoes, yams and rice are on the list HOWEVER I am also trying not to eat anything white ie; white bread, white rice, white pasta........any suggestions would help.

Hers a few for you:
There are two types of carbohydrate: complex and simple.

Complex carbohydrates

Complex carbohydrates are often referred to as starch or starchy foods. They are found naturally in foods and also refined in processed foods.

Complex carbohydrates as natural starches are found in:

o bananas
o barley
o beans
o brown rice
o chickpeas
o lentils
o nuts
o oats
o parsnips
o potatoes
o root vegetables
o sweet corn
o wholegrain cereals
o wholemeal breads
o wholemeal cereals
o wholemeal flour
o wholemeal pasta
o yams.

Complex carbohydrates as refined starches are found in:

o biscuits, pastries and cakes
o pizzas
o sugary processed breakfast cereals
o white bread
o white flour
o white pasta
o white rice.

Simple carbohydrates

Simple carbohydrates are also known as sugars. They also exist in either a natural or refined form.

Natural sugars are found in fruit and vegetables.

Refined sugars are found in:

o biscuits, cakes and pastries
o chocolate
o honey and jams
o jellies
o brown and white cane sugar
o pizzas
o prepared foods and sauces
o soft drinks
o sweets and snack bars.


Simple carbohydrates (sugar) cause tooth decay.

The difference between complex and simple carbohydrates

All carbohydrates form glucose when digested. Glucose is transported around the body via blood and taken into cells to be converted into energy.

The pancreas gland in your abdomen secretes the hormone insulin which controls the uptake of glucose by your cells.

If you have any excess glucose, this is converted into glycogen which is stored in the liver or in fat around the body.

When your body needs more energy, a second hormone called glucagon is secreted by the pancreas. This converts the glycogen back into glucose, which is then released into your bloodstream for your cells to use.

This means the body's glucose (sugar) metabolism is a cycle of glucose, insulin and glucagon reactions.

* The slower the release of glucose and hormones, the more stable and sustainable the energy levels of the body.

* The more refined the carbohydrate, the faster the glucose is released into your blood. This can cause peaks and drops in your blood sugar level, and less stable energy levels in the body.

Complex carbohydrates provide a slower and more sustained release of energy than simple carbohydrates.

Here is a web site that should be of use I know its good I used to work there. http://www.hsph.harvard.edu/nutritionsou...

The idea behind complex and simple carbohydrates was a good one, but it didn't turn out to be that accurate. Essentially what you want to do is find carbs that digest slowly so that they won't spike your insulin level as much. Your best way to do this is to look up information on the "glycemic index", which is a more modern version of the old complex carbohydrate idea. I talk quite a bit about diet and fitness on my blog, you may want to check it out at http://fitnessratchet.com