In this video I discuss what are complex carbohydrates, and some foods that contain them. I also discuss what is starch food, and I cover some starchy foods. I also look at what are polysaccharides, and what are oligosaccharides, and how some oligosaccharides are prebiotic foods.
Transcript (partial with notes).
What are complex carbohydrates?
Complex carbohydrates are made up of monosaccharides, or simple sugar molecules, not the table sugar that might come to mind, and these molecules are joined together to form long chains. There are mainly two classifications of complex carbohydrates, oligosaccharides, and polysaccharides.
Oligosaccharides consist of 3 to 10 simple sugars joined together such as fructo-oligosaccharides which consist of a short chain of fructose molecules. Most oligosaccharides are not digested in the body because we lack an enzyme to break them down, meaning that some of them are a form of fiber.
Some forms of oligosaccharides act as a prebiotic, which means they promote the growth of good gut bacteria. Foods that contain oligosaccharides include chicory root, artichokes, onions, garlic and asparagus.
Polysaccharides consist of more than 10 simple sugars joined together. Starch and cellulose are 2 of the main polysaccharides. Starch consists of many glucose molecules joined together, and the body can break them down and use the glucose for energy. Starchy foods include potatoes, rice, wheat, and corn.
Cellulose also consists of many bonded glucose units, however their bond are different that starches, and the body cannot break them down. So, cellulose is a form of fiber.
Cellulose fiber helps remove waste from the body and it can also bind to excess cholesterol and sugar in the intestines and remove them in solid waste. Foods high in cellulose include fruits, veggies, grains and nuts.
Complex carbohydrates are digested more slowly than simple carbs, as it takes the body longer to break them down, and their fiber content naturally slows digestion, making you feel fuller.
Timestamps
0:00 What are complex carbohydrates
0:10 The 2 main classifications of complex carbohydrates
0:48 What are polysaccharides?
1:30 Benefits of complex carbohydrates
