The 10 Best Complex Carbs Sources

Reviewed by Mgr. Kristýna Kovářová
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The 10 Best Complex Carbs Sources
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In today’s world of nutrition, carbohydrates often get a bad rap for supposedly causing weight gain, as if they have magical powers to add extra pounds. But is that really the case? It’s essential not to lump all carbs together.

Quality carbs have their place in diets, and you don't need to panic about them. But which ones are best? That’s what we’ll explore today. And don’t worry—gluten‑free options are included, too.

How to choose the best carbs?

Unless you're following a low‑carb or keto diet, carbohydrates should make up about 40‑60% of your daily intake. If you’re an active athlete, carbs provide the essential fuel needed for top performance.

Conversely, if you sit on your butt all day at work and sport is a dirty word to you, you can cut back on carbs. That goes for non‑training days, too.

Reach for complex carbs and limit simple sugars

Not all carbohydrates are created equal. The foundation of your diet should primarily consist of complex carbohydrates. Foods rich in complex carbs include various types of grains, high‑quality bread, oatmeal, and unsweetened muesli.

On the other hand, sugar intake should be limited to no more than 10% of your total daily energy intake. For a daily intake of 2,000 kcal (8,400 kJ), this amounts to about 50 grams of sugar. For example, a serving of McFlurry with added Snickers contains 50 grams of sugar and 424 kcal—significantly impacting your sugar intake in one go.

Compare this “sugar bomb” to a meal like rye bread with grains, high‑quality ham, and vegetables. The second option is far more beneficial for your health and will keep you fuller longer, thanks to its higher fibre, protein, and fat content.

Here are 10 comprehensive sources of quality carbohydrates that deserve your attention:

1. Oats

Oats are packed with nutrients and can be customised in countless ways. Thanks to its complex carbohydrates, a breakfast with oats provides sustained energy, helping you stay alert longer. Oats can also be added to smoothies or yoghurt for any meal. When you’re ready for something different, try savoury oatmeal or scrambled oats. Don't forget to add your favourite protein powder when making porridge to boost your intake!

Nutritional value of oats

Rolled Oats100g
Energy375 kcal
Carbohydrates62.5g
Fibre11g
Protein13g
Fats6.2g
  • You can choose from a variety of oats—ground, finely ground, or coarse. Try our 1 Minute Oats to make fluffy porridge.

2. Quinoa

Quinoa, a pseudocereal, is naturally gluten‑free and provides a quality source of both carbohydrates and protein. Its benefits make it increasingly popular, especially among vegans and those with celiac disease. And have you discovered canihua, quinoa's little sister? It's on the verge of becoming the next superfood.

Nutritional value of quinoa

White Quinoa100g
Energy354 kcal
Carbohydrates57.2g
Fibre7g
Protein14.1g
Fats6g

3. Potatoes

While your grandmother may not know quinoa, she certainly knows potatoes! Potatoes are a quality, affordable source of complex carbohydrates, though they’ve been somewhat overshadowed by imported sweet potatoes. Choosing traditional potatoes can reduce your carbon footprint and benefit the planet.

How you prepare potatoes matters. The most eco‑friendly option is to cook them in their skins, which also helps keep you fuller longer due to their low glycaemic index. Baked or mashed potatoes have a higher glycaemic index, although the resulting glycaemic index depends on what you eat them with, making this information more relevant for individuals with diabetes.

Avoid fried or fast‑food potato chips, as they’re loaded with unhealthy fats.

Nutritional value of potatoes

Potatoes100g
Energy77 kcal
Carbohydrates18g
Fibre2g
Protein2g
Fat0.1g

4. Sweet potatoes

Sweet potatoes are one of today’s most popular side dishes. Tempting sweet potato fries seem to be everywhere on social media. However, don’t be fooled—sweet potato fries aren’t nutritionally much different from regular potatoes. Depending on the amount of fat used, they can be just as calorie‑dense as regular fries.

One area where sweet potatoes truly shine is in vitamin A content, which is beneficial for eye health.

Nutritional value of sweet potatoes

Sweet potatoes100g
Energy86 kcal
Carbohydrates20g
Fibre3g
Protein2g
Fats0.1g

5. Muesli

When people think of a healthy lifestyle, muesli often comes to mind. But is muesli always as healthy as it seems?

Choose muesli or granola, where whole flakes are the main ingredient, not fat and sugar, as is often the case. After all, we eat muesli for its complex carbohydrates. Fibre is another important factor—look for at least 5g per 100g.

The best option is to make your own mix at home. Combine different types of grain flakes and dry roast them briefly in a pan. You can also use freeze‑dried fruit, chopped high‑quality chocolate, nuts or seeds. But be careful with nuts, they can significantly increase your calorie intake.

Nutritional value of muesli

Baked Muesli100g
Energy363 kcal
Carbohydrates47g
Fibre12g
Protein13g
Fats12g

6. Lentils

Lentils offer numerous health benefits and should be a regular part of your diet—not just for New Year’s, hoping to bring wealth! In addition to complex carbohydrates, legumes like lentils provide a good source of plant‑based protein. Red lentils are a favourite, thanks to their lightning‑fast preparation. It also has the advantage of not bloating.

Other varieties, such as black beluga lentils and green lentils, are less well‑known but easy to prepare and hold their shape, making them ideal for salads.

Nutritional value of lentils

Red Split Lentils100g
Energy360 kcal
Carbohydrates59g
Fibre11g
Protein27g
Fats2.9g

7. Chickpeas

Chickpeas is a popular legume for its incredibly wide range of uses and nutty flavour. You can toss them into salads, make hummus or make falafel. Roasted spicy chickpeas also make a healthy snack option, great for TV nights or summer salads.

Nutritional value of chickpeas

Dried Chickpeas100g
Energy378 kcal
Carbohydrates63g
Fibre12.2g
Protein20.5g
Fats6g

8. Bread

Bread has become a bit of a villain for those trying to lose weight, especially due to myths suggesting it will lead to weight gain if eaten at night.

However, bread is a carbohydrate source like any other and can be enjoyed at any time of day. Quality matters—choose rye or wholemeal bread, which may not have fewer calories but contains more minerals and fibre, making it more filling.

Nutritional value of bread

Whole Grain Rye Bread100g
Energy177 kcal
Carbohydrates28g
Fibre9.2g
Protein4.5g
Fats3g
Sendviče z žitného a celozrnného pečiva s vlákninou, se salátem a okurkou

9. Rice

Rice is one of the oldest crops in the world. Fortunately, we now have more than just white rice to choose from! Brown rice is rich in fibre, though it takes longer to cook. Love Asian cuisine? Go for sticky jasmine rice. Prefer Indian or Italian? Try basmati for arborio for risotto.

We'll let you in on a secret: while rice contains 8 essential amino acids, it’s low in lysine. Pair it with legumes for a complete protein source.

Nutritional value of rice

Thai Jasmine Rice100g
Energy354 kcal
Carbohydrates80.4g
Fibre1g
Protein6.4g
Fats0.4g

10. Couscous

In a time crunch, couscous is a lifesaver! It’s a pantry essential, helping you create a quick, nutritious meal in minutes. Similarly, bulgur or pasta offers an endless variety of fast and satisfying meals.

Nutritional value of couscous

Chickpea & Red Lentil Couscous100g
Energy369 kcal
Carbohydrates56g
Fibre11g
Protein22g
Fats3.9g

Bottom line

Don’t stress about carbohydrates or fall for the myth that they’ll ruin your diet. Many healthy foods are naturally rich in carbs. If you’re on a low‑carb diet or aren’t active, watch your intake. Other natural sources of carbohydrates include fruits and vegetables. You can also add buckwheat or millet to your carbohydrate sources.

While it’s wise to limit refined sugars from sweets and sugary drinks, complex 'healthy' carbohydrates are an important macronutrient, just like protein and fat.

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