Complex carbohydrates include a good dose of fiber. Complex carbohydrate foods are usually available in wholegrain form. They are available in foods such as oats, brown rice, museli etc. The complex carbohydrates do not get broken down into glucose as fast as the simple carbohydrates do so they provide energy to the body in a slow manner throughout the day unlike the simple carbohydrates. Natural complex carbohydrate sources do not contain added preservatives unlike the simple carbohydrates that are processed. The best method of including the complex carbohydrates in your daily diet is by consuming the foods in their natural form. Try the following afternoon snacks that include these complex carbs that helps keep you energetic throughout the afternoon.
1. Tuna salad
Complexity level: Easy
Time taken: 10 minutes
Ingredients:
1. 2 large tomatoes, cut into fours each
2. 1 red bell pepper, cut in thin strips
3. 1 green bell pepper, cut in thin strips
4. 1 small onion, sliced into rings
5. 1 can (6 1/2 or 7 ounces) tuna in vegetable oil
6. 4 tsp olive oil
7. 2 tsp white vinegar
8. 1/2 small garlic clove, minced
9. 1/8 tsp salt
10. 1/8 tsp pepper
11. 1/8 tsp dry mustard
12. 12 pitted black olives, chopped
Process:
The tomato quarters should be arranged on a serving platter made for salad. The pepper strips and onion rings should be placed in the center of the platter. The oil from the tuna should be drained into a small jar , then the tuna should be flaked and arranged in the center of platter. Next the salad dressing should be prepared with olive oil, vinegar, garlic mince, salt, pepper and dry mustard. Add all these ingredients to the oil which has been drained from tuna into a small jar. After adding all the ingredients in the jar it should be sealed well and shake it vigorously to mix all the ingredients well. Next add this mixture on the platter that contains the tuna salad. Chooped olives can be added on the top of the salad as additional dressing.
Tuna salad serves 3 to 4.
2. Stuffed Pita Pockets
Complexity level: Easy
Time taken: 10-15 minutes
Ingredients:
1. 1 lb garbanzo beans
2. 4 slices cooked turkey ham
3. 8 romaine lettuce leaves
4. 8 leaf radicchio(red cabbage)
5. 14 red onion sliced
6. 12 cups alfalfa sprout
7. 1 tomato sliced
8. 4 whole wheat pita bread
9. 12 cups fat free Italian salad dressing
Process:
1. The first seven ingredients in the above list should be divided equally and stuffed into the pita breads.
2. The dressing should be poured over them and it is ready to serve.
3. Fruit and Nut Butter
Complexity: Medium
Ingredients:
1. 1/2 cup (1 stick) Darigold butter, softened
2. 2 tablespoons chopped dried apricots
3. 1 tablespoon chopped chives
4. 1 tablespoon chopped toasted pecans
Process:
Combine all ingredients in medium mixing bowl; stir to mix well. Add the butter mixture onto the parchment paper on the long side with a spoon. The edge of the parchment should be wrapped over butter and it should be rolled into a log around 10 inches long. This should be kept in the refrigerator till it becomes firm. This will make half cup.
Benefits and facts about complex carbohydrates
Complex carbohydrates have less than half as many calories as the same amount of fat. Each gram of complex carbohydrate has approximately 4 calories whereas a gram of fat consists of nine.
Complex carbohydrate foods require a lot of energy to digest. These energy calories are produced in the form of heat the body, they are not stored in the body as fat. This process is termed as thermogenesis which means production of heat. Calories are burned as heat after a meal rather than stored as a fat when the diet you consume contains complex carbohydrates.
List of foods containing complex carbohydrates:
- Pasta
- Macorni
- Spaghetti
- Brown rice
- Whole wheat bread
- Oats
- Cereals
- Museli
- Yam
- Peas etc
Complex carbs are a source of essential vitamins and minerals needed in the body for normal functioning.
Carbs are the primary source of fuel used by the body and brain to perform its necessary physical and mental functions
Complex carbs are a source of dietary fiber. Fiber is an essential nutrient in the diet that helps to regulate the digestive system. It helps push food through the digestive tract as well as bulks up stools to aid in the elimination of waste products.
So fuel up your afternoons with these complex carbs rich snacks and stay healthy, fit and alert all the time.
