Which foods can be included as complex carbohydrates?

Complex carbohydrates are made up of longer chains of sugar molecules, which means they take longer for the body to break down and absorb. This leads to a more gradual increase in blood sugar levels, providing a sustained source of energy. Foods that contain complex carbohydrates typically offer more nutritional benefits, including fiber, vitamins, and minerals.

Sweet and white potatoes are excellent examples of complex carbohydrates. They are rich in dietary fiber, which aids in digestion and improves satiety, helping to control hunger and manage weight. Additionally, these foods provide essential nutrients such as potassium and vitamin A, making them a healthier and more balanced choice compared to other options listed.

In contrast, white bread and pastries, while they may contain some carbohydrates, primarily consist of refined grains that have been stripped of their nutrients and fiber, classifying them more as simple carbohydrates. Refined sugars, candy, and soda contribute mainly empty calories with little nutritional value and are quickly absorbed by the body, leading to rapid spikes in blood sugar. Therefore, the choice of sweet and white potatoes as foods that provide complex carbohydrates aligns perfectly with the definition and health benefits associated with this category.