Complex Carbohydrates
We all know that carbohydrates are one of the macronutrients that are essential for the human health.
Carbohydrates, along with proteins and fat, greatly give the energy that we need from our diets. A particular kind of carbohydrate that provides us some health benefits is the complex carbohydrates.
Complex carbohydrates are also known as polysaccharides.
These carbohydrates are basically foods of plant origin that are made up of sugar molecules that are bound together in long and complex chains. The foods that are rich in complex carbohydrates basically include peas, beans, grains, some fruits, and vegetables. Prior to the absorption of such complex carbohydrates, these sugar molecules are split apart which lets them to be gradually absorbed into the bloodstream. And as the complex carbohydrates are turned to glucose or blood sugar, they now provide a more lasting source of energy. This is basically what the athletes need to fuel up for an event.
From different researches, it is noted that the complex carbohydrates should make up for about 55 percent of the calories in the daily diet, along with fats making up for about 15 to 20 percent and protein making up the rest. The complex carbohydrates include three major types of dietary fiber, such are the cellulose, hemicellulose, and gums. And aside from fiber, complex carbohydrates greatly include starches and glycogen.
Speaking of starches as a form of complex carbohydrates, numerous studies have shown that all starches are usually plant materials. As such, the cereal grains like wheat, corn, and rice, are good sources of starch, which comprises a huge part of the world’s food supply. This form of complex carbohydrates is also found in potatoes and legumes.
In terms of fiber, as a form of complex carbohydrates, many studies have demonstrated that just like starches, fiber is also found richly in plants. It is specifically located in the outer layers of the cereal grains and the fibrous portions of legumes, fruits, and vegetables.
With the fiber, starch, and glycogen content of the complex carbohydrates, many athletes today are fueling up on complex carbohydrates for the purpose of enhancing their glycogen, which are complex carbohydrates found in animals, stores in muscles. The complex carbohydrates are then thought to develop endurance.
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