list of best complex carbs

[ps24eva]

please help me with some good complex carb suggestions.

[anthonyfel]

Originally posted by ps24eva
please help me with some good complex carb suggestions.

The best complex carbs are oatmeal (not instant), sweet potatoes, yams, brown rice, rye, beans, lentils, bulghur,...

Otherwise, pastas, whole wheat bread (no sugar and fats added), potatoes... are good as well.

Don't forget fibrous veggies like brocoli, green beans, cabbage, cauliflower, aspargus...

[zall]

Maltodextrin

[nubreed]

Originally posted by zall
Maltodextrin

Really??? I thought this stuff was made from corn and had really high GI. If you have a link please provide cause i've been considering a complex carb product made from 100% maltodextrin--but i am not yet convinced that it ranks among oatmeal and whole grains.

[anthonyfel]

Originally posted by nubreed
Really??? I thought this stuff was made from corn and had really high GI. If you have a link please provide cause i've been considering a complex carb product made from 100% maltodextrin--but i am not yet convinced that it ranks among oatmeal and whole grains.

You're correct about maltodextrin. It comes from corn and have a high GI. It is not at all the same that oatmeal and other whole grains.

[jhov]

anthonyfel is basically dead on. And no malto does not belong in the list imho. What does belong there are:
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Potatoes (red, baking, new)
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
Just to name a few! hope this helps
peace
j

[ps24eva]

has anyone done instant mashed potatoes?


are there anyother quick alternatives?

[solidus2k3]

Originally posted by jhov
anthonyfel is basically dead on. And no malto does not belong in the list imho. What does belong there are:
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Potatoes (red, baking, new)
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery
Just to name a few! hope this helps
peace
j

good list man

[ripped_holla]

Instant mashed potatoes are disgusting.

[TheSupaKorean]

Originally posted by ripped_holla
Instant mashed potatoes are disgusting.

they aren't the best either for nutritional value.

I cringe at the thought of those mash potatoes that come in most TV dinners.

[nubreed]

Originally posted by zall
Maltodextrin

I sent NOW Nutrition an email regarding their CARBO GAIN product...the online ad is a little sketchy as they claim maltodextrin is a complex carb and absorbs slowly...here's a reply from a nutritionist:


I have no input on label design, however I agree that maltodextrin is a high GI starch that is not digested very slowly. I
recommend if you are interested in utilizing this carbohydrate to add fiber like apple pectin and possibly defatted flax meal to slow down absorption via the soluble and insoluble fiber content. Be well.

Which prompts another concern...can you really slow the absorption of high GI carbs so that they have a smaller impact on blood sugar?

[ps24eva]

Originally posted by ripped_holla
Instant mashed potatoes are disgusting.

I want something quick to make besides the cereals (oatmeal, cream of wheat etc.) ,breads and veggies

That leaves me with yams, potatoes, brown rice and pasta.

What are the quick ways to make yams or potatoes?

[CleaR]

Originally posted by nubreed
I sent NOW Nutrition an email regarding their CARBO GAIN product...the online ad is a little sketchy as they claim maltodextrin is a complex carb and absorbs slowly...here's a reply from a nutritionist:


I have no input on label design, however I agree that maltodextrin is a high GI starch that is not digested very slowly. I
recommend if you are interested in utilizing this carbohydrate to add fiber like apple pectin and possibly defatted flax meal to slow down absorption via the soluble and insoluble fiber content. Be well.

Which prompts another concern...can you really slow the absorption of high GI carbs so that they have a smaller impact on blood sugar?

Sure you can, the gi rating only rates the food when eaten alone. Adding things like protein, fat, and fiber into the meal significantly reduce the glycemic index of that meal. Example: putting olive oil or peanut butter on a slice of bread will lower the gi of that meal as a whole, making the digestion process take longer.

[aZn PEC-age]

Originally posted by CleaR
Sure you can, the gi rating only rates the food when eaten alone. Adding things like protein, fat, and fiber into the meal significantly reduce the glycemic index of that meal. Example: putting olive oil or peanut butter on a slice of bread will lower the gi of that meal as a whole, making the digestion process take longer.

Bump
Drinking milk will greatly slow the digestion too. The casein forms a thick gel in the stomach.

[migizi]

What are the quick ways to make yams or potatoes?

sweet potatoes: 450 degree oven for 1 hour,,,I make mine the night before,,,when I get home,,,,and put them in zip-loc bags.
ready to go in the morning.

[alexgoodhind]

I want something quick to make besides the cereals (oatmeal, cream of wheat etc.) ,breads and veggies

That leaves me with yams, potatoes, brown rice and pasta.

What are the quick ways to make yams or potatoes?

sweet potatoes or yams are pretty easy stab it with a fork wrap it in some paper towel or kitchen roll bang it in the microwave for 2:30 mins then turn it over and put it in for another 2:30 mins then just test if its soft enough if not put it in for as long as needed

[PowerHaus19]

Who cares if they are good or bad carbs. I ate white rice and white bread during my cut often and I still obtained my goals. This slow digesting low GI crap really does not matter. Hell you can get your carbs from Ramen. Carbs are carbs.

[softpounder]

sweet potatoes or yams are pretty easy stab it with a fork wrap it in some paper towel or kitchen roll bang it in the microwave for 2:30 mins then turn it over and put it in for another 2:30 mins then just test if its soft enough if not put it in for as long as needed

Strong 10 year bump

[Tinocob]

Nobody mentioned millet, great carb

[Jmadden44]

sweet potatoes or yams are pretty easy stab it with a fork wrap it in some paper towel or kitchen roll bang it in the microwave for 2:30 mins then turn it over and put it in for another 2:30 mins then just test if its soft enough if not put it in for as long as needed

Absolutely hate my sweet potatoes microwaved. Dries them out. Can't beat 450F for 50mins-1hr. Much tastier, throw a chit ton of cinnamon on them, and eat mixed with grilled chicken. I eat this everyday postworkout.

[Jmadden44]

Who cares if they are good or bad carbs. I ate white rice and white bread during my cut often and I still obtained my goals. This slow digesting low GI crap really does not matter. Hell you can get your carbs from Ramen. Carbs are carbs.

Lol wut?

[PolishD]

Quinoa

[Carl113]

I'd recommend you stay away from synthetic nutrients like maltodextrin. I suggest naturally occurring carbs from whole foods like tapioca, potatoes or beans.

[PolishD]

Tapioca?

[sdunn96]

Depending on Sweet potato size,
The small ones I do in the microwave 5 - 6 min.
The bigger ones, ~12min.

[AlwaysTryin]

Depending on Sweet potato size,
The small ones I do in the microwave 5 - 6 min.
The bigger ones, ~12min.

Please look at the thread date

[sdunn96]

Please look at the thread date

Good lord man, sorry for posting in a thread that people posted in 2 months ago.

[AlwaysTryin]

Good lord man, sorry for posting in a thread that people posted in 2 months ago.

10 years ago you mean

[sdunn96]

10 years ago you mean

Right, but others posted in here back in August.
I don't see you jumping down their throats.....

If it is an old post, and you don't like old posts....then don't click on it.

Other newbies that come in here, may find a list of carbs like this, some good info.

[AlwaysTryin]

Right, but others posted in here back in August.
I don't see you jumping down their throats.....

If it is an old post, and you don't like old posts....then don't click on it.

Other newbies that come in here, may find a list of carbs like this, some good info.

Actually you'll notice people have and the bumpers usually get negged and are red