Complex carbohydrate foods are usually excellent sources of nutrition. I'm thinking of whole wheat breads, beans, brown rice, vegetables, etc. If I eat a lunch full of complex carbohydrates (mixed with some lean protein and small amounts of fat) I can go all day and I feel good. I eat more complex carbohydrates now than I did when I was 100 pounds heavier, and I feel great.
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Managing and measuring portions.
While it's true that some complex carbs can be high calorie, high calorie isn't necessarily a bad thing. Whole grain pasta, for example, has similar calorie counts to regular pasta. the trick is to measure it, and not overdose on your servings. Complex carbs help you stay fuller, longer, and help you reach fiber goals, too.
You can have even high-calorie foods in your plan as long a you stay in your ranges overall. We've been programmed to believe that "high calorie = bad" when that's simply not true! What's not good for you are too many calories.
Here's a great article that explains how carbs work, and how to choose smartly!
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