Top 6 cheap and best complex carbohydrate source | Complex carbohydrates food india | Complex carbohydrates list

Carbohydrates are the essential macronutrients which body required in large quantity.it is a primary source of energy which provides instant fuel to the body and you can easily do day to day work without any fatigue.if you are looking for bulking or mass gain then you should definitely consume a good amount of carbs.

Basically, there are two types of carbohydrates:

Simple carbohydrates

They are the carbs which easily and fast digest in the body and provide instant fuel for a short period.
like- artificial sweeteners, sugar which is not healthy.

Complex carbohydrates
They are the carbs which slow indigestion but provide energy for a long period.
like-oats, banana. 

So here are the top 6 cheap and complex carbohydrates sources:

1.BROWN AND WHITE RICE
Rice is a very common grain, consumed by all over the world especially in Asia. brown rice and white rice are most popular in a variety of rice because they have a good amount ofcarbs.

comparing to white rice, brown rice has more nutrition value because brown rice gives you a good amount of zinc, iron, magnesium. 

1-3 cup of brown rice gives you around 45 grams of complex carbs while white rice gives you 30-40 grams of simple carbs. I suggest you consume both rice together to get maximum nutrition.

 2.OATS
It is complex carbohydrates which provide whole day energy.they are whole grains which is rich in fibre and vitamins which is very essential for digestion.

people who eat good amount of whole-grain tends to have low heart diseases, cancer and diabetes.if you are an adult then you must have to consume 1-2 cups of oats daily it improves sugar level.it is a good breakfast option also.

3.WHEAT FLOUR
It is the most common cereal grain used in every household. basically, whole wheat grains contain a good amount of protein and carbs .it is high in fibre. 

If you consume 100 grams of wheat flour you can get 70 grams of complex carbs. you can also consume some processed pure wheat products such as pasta, cookies.

4.PULPY FRUITS
As we all know that fruit is an important part of all over diet.some fruits are a good source of complex carbohydrates because it contains all-natural sugar .if you are trying to mass gain then it might be grateful to consume high carbs fruits. like banana, apple, mango.

5.POTATO AND SWEET POTATOES
Potatoes and sweet potatoes are famous for high carbohydrates. They are cheap and easily available in the markets. in medium size of a potato, you can get 25 grams of simple carbs.

If you consume it in more quantity then it definitely damages your health and in sweet potato, you can get 23-25 grams of carbs which is complex carbohydrates and it is very healthy.

6.LENTILS AND LEGUMES
Lentils and legumes are the common sources of healthy carbohydrates, it is easily available.they have amazing nutrition facts you can replace it with meat. In 100 grams of lentils and legumes, you can get 20 grams of complex carbs.

It also provides some amount of fibres.remember when you buy lentils and legumes look for packed container or boxes because it protects from dust or moisture.

If you are a person who wanted to add some gain in the body, definitely these complex carbohydrate sources help you.

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