Complex carbohydrates contain three or more sugars; starchy foods generally fall into this category. Complex carbs are digested and absorbed more slowly. Beans, peas, lentils, peanuts, potatoes, corn, parsnips, cereals, and whole-grain bread are complex carbohydrates. Including these carbs in your diet will help you feel full more quickly, stay full longer, and experience sustained energy without the blood sugar spikes and crashes. However, even with these benefits, complex carbohydrates can still result in a high-calorie meal. Mashed potatoes with butter, sour cream, and cheese are full of calories and fat. The same goes for peanut butter sandwiches on whole grain bread if you add a thick layer of jelly.
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