13 Best Foods High in Complex Carbohydrates for Energy

Carbohydrates are the body’s primary source of energy, and they come in two main types: simple carbohydrates and complex carbohydrates. While both types provide fuel, complex carbohydrates are a better choice for sustained energy because they are digested more slowly, providing a gradual release of glucose (sugar) into the bloodstream. This slow and steady release helps maintain stable blood sugar levels and provides lasting energy, making complex carbs ideal for those looking to sustain their energy throughout the day.

Complex carbohydrates are found in a wide variety of foods, especially whole grains, vegetables, legumes, and some fruits. In addition to providing energy, they are typically rich in fiber, vitamins, and minerals, offering numerous health benefits. In this article, we’ll explore 13 of the best foods high in complex carbohydrates that can fuel your body for energy, help you maintain stable blood sugar levels, and improve overall health.

1. Oats

Oats are one of the best sources of complex carbohydrates, particularly because they are a whole grain that is rich in fiber. A bowl of oatmeal provides long-lasting energy due to its high content of soluble fiber called beta-glucan, which slows digestion and keeps blood sugar levels stable. This gradual release of energy makes oats an excellent choice for breakfast or as a pre-workout meal.

In addition to providing energy, oats are rich in B-vitamins, such as thiamine and folate, which help convert carbohydrates into usable energy. They also contain iron, which is essential for transporting oxygen to muscles during physical activity. Consuming oats regularly can not only improve energy levels but also support heart health by lowering cholesterol levels and promoting a healthy digestive system.

2. Sweet Potatoes

Sweet potatoes are a powerhouse of nutrition and an excellent source of complex carbohydrates. These starchy tubers are high in fiber and slow-digesting carbs, which provide a steady stream of energy throughout the day. One medium sweet potato contains about 26 grams of carbohydrates, along with beta-carotene, vitamin C, and potassium—all of which support overall health.

Sweet potatoes are also a good source of manganese, a mineral that helps in the metabolism of carbohydrates and contributes to energy production. Their high fiber content helps regulate digestion and prevent blood sugar spikes, making them ideal for people looking for sustained energy. Sweet potatoes are a versatile food that can be baked, mashed, or roasted, making them easy to incorporate into a variety of meals.

3. Brown Rice

Brown rice is a whole grain that is high in complex carbohydrates and provides long-lasting energy. Unlike white rice, which has been stripped of its bran and germ, brown rice retains its fiber and nutrient-rich outer layers. This makes it a better choice for those seeking slow-digesting carbs that provide energy without causing rapid spikes in blood sugar levels.

A cup of cooked brown rice contains about 45 grams of carbohydrates and 3.5 grams of fiber, which contribute to feelings of fullness and help regulate digestion. Brown rice is also rich in B-vitamins, magnesium, and selenium, which are essential for energy metabolism and overall well-being. Whether used as a base for stir-fries, paired with vegetables, or served as a side dish, brown rice is a filling, nutritious option for maintaining energy levels.

4. Quinoa

Quinoa is often considered a superfood due to its unique nutritional profile. It’s not only high in complex carbohydrates but also contains complete protein, meaning it provides all nine essential amino acids that the body needs. This combination of protein and slow-digesting carbs makes quinoa an excellent source of sustained energy.

A cup of cooked quinoa contains about 39 grams of carbohydrates, along with 5 grams of fiber and 8 grams of protein, providing a well-balanced energy boost. Quinoa is also rich in magnesium, a mineral that helps relax muscles and supports energy production, as well as iron, which plays a key role in delivering oxygen to tissues. Quinoa’s versatility allows it to be used in salads, grain bowls, or as a side dish, making it a perfect addition to any meal focused on long-lasting energy.

5. Lentils

Lentils, a type of legume, are packed with complex carbohydrates and fiber, making them a great choice for maintaining energy levels. A cup of cooked lentils provides around 40 grams of carbohydrates, including 15 grams of fiber, which helps slow the absorption of glucose and keeps energy levels steady over time.

Lentils are also an excellent source of protein, providing about 18 grams per cup, which further helps sustain energy and promotes muscle repair and growth. Additionally, lentils are rich in iron, folate, and magnesium, all of which play a role in energy production. Lentils are incredibly versatile and can be used in soups, stews, salads, or even as a base for veggie burgers, making them a convenient way to boost both fiber and energy.

6. Whole Wheat Bread

Whole wheat bread is a staple food that provides a significant amount of complex carbohydrates, making it an ideal option for fueling the body throughout the day. Whole wheat bread is made from whole grains that contain the bran, germ, and endosperm, which are rich in fiber and nutrients. A single slice of whole wheat bread contains about 12 grams of carbohydrates and 2 grams of fiber.

The fiber in whole wheat bread helps regulate digestion and prevents blood sugar spikes, providing a steady source of energy. Additionally, whole wheat bread is a good source of B-vitamins, which play a crucial role in converting carbohydrates into energy. When paired with healthy fats or lean proteins, whole wheat bread can provide a well-rounded, energy-sustaining meal.

7. Chickpeas

Chickpeas, also known as garbanzo beans, are another legume that is rich in complex carbohydrates and fiber. A cup of cooked chickpeas contains around 45 grams of carbohydrates, with 12 grams of fiber and 14 grams of protein, making them an excellent source of long-lasting energy. The high fiber content in chickpeas helps slow digestion, ensuring a steady release of glucose into the bloodstream.

Chickpeas are also a good source of iron, which is important for energy production and oxygen transport, as well as magnesium and B-vitamins, which help regulate energy metabolism. Whether used in salads, soups, or pureed into hummus, chickpeas are a versatile and nutritious option for anyone looking to increase their intake of complex carbs and energy-boosting nutrients.

8. Barley

Barley is a whole grain that is often overlooked but is incredibly rich in complex carbohydrates and fiber. A cup of cooked barley contains about 44 grams of carbohydrates and 6 grams of fiber, making it one of the best grains for providing sustained energy. Barley is particularly high in beta-glucan, a type of soluble fiber that helps stabilize blood sugar levels and improve cholesterol levels.

In addition to being a great source of complex carbs, barley is also rich in selenium, magnesium, and B-vitamins, all of which are important for energy production and overall health. Barley can be used in soups, stews, or as a base for salads, providing a hearty and nutritious option for those looking to fuel their day with slow-digesting carbohydrates.

9. Bananas

Bananas are often thought of as a simple carbohydrate because of their natural sugar content, but they are also a good source of complex carbohydrates when eaten at the right stage of ripeness. Unripe or slightly green bananas contain more resistant starch, a type of complex carbohydrate that acts like fiber and slows down digestion.

A medium-sized banana contains about 27 grams of carbohydrates, along with 3 grams of fiber and a healthy dose of potassium, which is essential for muscle function and maintaining electrolyte balance during physical activity. Bananas provide a quick boost of energy but also offer sustained energy due to their fiber and resistant starch content. They make an ideal snack for athletes or anyone needing a convenient energy source on the go.

10. Butternut Squash

Butternut squash is a nutrient-dense vegetable that is high in complex carbohydrates and fiber, making it an excellent food for energy. One cup of cooked butternut squash provides around 22 grams of carbohydrates and 3 grams of fiber, along with a wealth of vitamins and minerals, including vitamin A, vitamin C, and potassium.

The slow-digesting carbohydrates in butternut squash provide a steady release of glucose into the bloodstream, helping to maintain energy levels throughout the day. Butternut squash is also rich in antioxidants, which help reduce inflammation and support overall health. Whether roasted, pureed, or added to soups, butternut squash is a delicious and nutritious way to boost energy levels.

11. Farro

Farro is an ancient grain that is packed with complex carbohydrates and fiber, providing long-lasting energy. A cup of cooked farro contains about 45 grams of carbohydrates and 6 grams of fiber, making it a great choice for those looking to increase their fiber intake and maintain stable energy levels.

Farro is also rich in magnesium, iron, and B-vitamins, all of which are important for energy metabolism and overall health. The high fiber content in farro helps slow the absorption of glucose, preventing blood sugar spikes and providing sustained energy. Farro has a chewy texture and nutty flavor, making it a great addition to salads, grain bowls, or as a side dish.

12. Black Beans

Black beans are another excellent source of complex carbohydrates, fiber, and protein. A cup of cooked black beans provides about 40 grams of carbohydrates, along with 15 grams of fiber and 15 grams of protein. This combination of macronutrients makes black beans a filling and energy-sustaining food.

Black beans are also rich in iron, magnesium, and folate, all of which are essential for energy production and overall health. The high fiber content in black beans helps regulate digestion and blood sugar levels, providing a steady source of energy throughout the day. Whether added to soups, salads, or tacos, black beans are a versatile and nutritious option for boosting energy levels.

13. Millet

Millet is a gluten-free grain that is high in complex carbohydrates and fiber, making it an excellent food for sustained energy. A cup of cooked millet contains about 41 grams of carbohydrates and 2.3 grams of fiber, providing a steady release of energy. Millet is also rich in magnesium, which helps relax muscles and supports energy metabolism.

In addition to being a great source of slow-digesting carbs, millet is rich in B-vitamins, which are important for converting carbohydrates into usable energy. Millet has a mild, slightly sweet flavor and can be used in a variety of dishes, from porridges to salads. Its versatility and nutritional benefits make it a great choice for those looking to increase their intake of complex carbohydrates.

Conclusion

Complex carbohydrates are essential for providing the body with sustained energy throughout the day. Unlike simple carbs, which can lead to quick spikes and crashes in blood sugar levels, complex carbohydrates are digested slowly, ensuring a steady release of glucose into the bloodstream. The foods mentioned in this article—ranging from whole grains like oats and brown rice to legumes like lentils and chickpeas—are not only rich in complex carbs but also packed with fiber, vitamins, and minerals that support overall health.

Incorporating these complex carbohydrate-rich foods into your diet can help maintain stable energy levels, improve digestion, and support heart health. Whether you’re looking for fuel for physical activity, a way to manage blood sugar levels, or simply more energy to get through the day, these 13 foods provide the nourishment needed to keep your body and mind functioning at their best.